Studies show that:

Exercise benefits musculoskeletal health by:

• Increasing muscle size and strength, as well as enhancing the strength of ligaments and tendons.
• Boosting the number and density of capillaries that supply blood to skeletal muscles.
• Reducing the risk of cardiovascular diseases, cancer, and diabetes, while alleviating symptoms of depression and anxiety.
• Improving brain function, sleep quality, and general well-being.
• Producing an analgesic effect through endorphins.
• Offering an anti-inflammatory effect with just 20 minutes of moderate activity.
• Helping reduce chronic pain from conditions like low back pain, osteoarthritis, and fibromyalgia.

What Types of Exercise Are Best?

While there are no strict rules, the key is to find exercises you enjoy. If you dislike running, then you’re less likely to make it a habit. So, consider alternatives like walking, dancing, or swimming. For extra motivation, joining an exercise class might help you stay consistent.

A well-rounded exercise routine should engage multiple muscle groups regularly. Aim to incorporate strength training, flexibility exercises, balance work, and aerobic activities for cardiovascular health.

Building Up Exercise Gradually

If you’re new to exercise or trying something different, start slowly to avoid injury. The musculoskeletal system needs time to adapt. A common guideline is the “10% rule” (i.e. adding no more than 10% to your weekly running distance) to prevent overdoing it and risking injury.

Exercise for Longevity

For those interested in maintaining musculoskeletal health into later years, consider the work of Dr. Peter Attia, especially his book Outlive: The Science and Art of Longevity. Dr. Attia explains that while muscle strength naturally declines with age, how you manage it in your earlier years impacts how much you retain. He suggests asking yourself, “What would I like to do in my 80s or 90s?” If you want to maintain independence, such as walking a mile or climbing stairs, you’ll need to build strength and endurance in your 60s and 70s to support that.

In summary, the best approach to exercise is one you enjoy and that works for your body’s needs, supporting long-term health and mobility.