Neither running nor weights: Harvard professor reveals the five best sports to stay fit

For years, conventional wisdom has touted running and weightlifting as the ultimate combination for staying in shape: running for cardiovascular fitness and weights for strength and injury prevention. But according to Harvard Medical School professor and physical activity specialist Dr. I-Min Lee, there are other, equally effective ways to maintain a healthy body. “You don’t need to run a half-marathon to stay fit,” says Dr. Lee, debunking the myth that high-intensity activities are a must.

In an interview with German fitness publication fitforfun.de, Dr. Lee shared five low-impact, versatile exercises that promote health, tone the body, and require minimal preparation.

1. Swimming: the stress-relief powerhouse

Dr. Lee’s top recommendation is swimming—a classic exercise that engages multiple muscle groups without straining joints. she explains that swimming regularly for 30 to 45 minutes can lower stress levels and reduce the risk of depression. The low-impact nature of swimming makes it ideal for those prone to injuries, while its cardiovascular benefits support overall health. Bonus: It can also aid in weight management.

2. Strength training: simple and effective

Strength training takes second place on Dr. Lee’s list. She suggests using a high-intensity interval training (HIIT) approach with weights. However, there’s no need for a fully equipped gym—simple household items can work just as well. This method helps tone muscles while boosting metabolism.

3. Tai chi: a path to inner peace and balance

For older adults—or anyone seeking mental clarity—Dr. Lee recommends tai chi, the ancient Chinese martial art that combines slow, flowing movements with mindful breathing. It’s especially beneficial for seniors. “Balance is an important part of fitness, and something we lose as we get older,” she notes. Tai chi not only enhances coordination but also promotes relaxation and mental well-being.

4. Walking: a brain-boosting daily habit

Exercise doesn’t have to push you to the limit according to Dr. Lee, who highlights walking as one of the simplest yet most effective forms of exercise. A brisk 30-minute walk each day can improve brain function and memory. Plus, it’s accessible to virtually everyone and requires no special equipment.

5. Pelvic floor exercises: the core of longevity

Rounding out the list are pelvic floor exercises, often overlooked but critical for both men and women. Dr. Lee points out that muscle loss starts as early as age 35, weakening the core and surrounding areas like the bladder and uterus. Her advice? Tighten and release these muscles for 10 seconds, repeating the cycle five times, and aim to do this four or five times a day. This simple routine strengthens the pelvic floor, preventing discomfort and improving overall core stability.

Original article written by Juanma Bellón, translated with the assistance of AI and edited by Greg Heilman.

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