H✳HowToLiveBetter
Practical choices / 2026-10-05

High-value exercise

Want to move more? Start with what is near you. Badminton, running, cycling or swimming can all work if you want to return next week.

12 entriesStudies or official product pages linked

Check for convenient places first, then consider time and cost. Pick a sport your body tolerates and you want to repeat. Start this week.

What the evidence letters mean

A means strong guidance or consistent research. B means useful research exists, but your own result remains uncertain. C means evidence comes mainly from related activities, with little direct evidence. Each letter applies to the claim on that card.

01 / PICK A SPORT

Find one you want to keep doing

If you have a partner, try badminton. Prefer solo time? Try running or cycling. Access, cost and comfort all count.

01

Badminton and other racquet sports

Evidence B
Court or partner needed

If a court and partner are nearby, arrange a game. Equipment and court time cost money; what matters is whether you will want to play regularly.

What the research found

A UK study grouped badminton, tennis and squash and found lower all-cause mortality among participants. A Danish study separately found an estimated life-expectancy difference for badminton players.

Before you start

These figures do not mean badminton adds years to your life. Health and living conditions may differ between groups; adapt if your knees or ankles hurt.

Read the sourcesOja et al. · BJSM (2017) Watts et al. · JAMA Network Open (2022) Schnohr et al. · Mayo Clinic Proceedings (2018) Han et al. · BMJ Medicine (2026)
Would you recommend it?
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02

Running and jogging

Evidence B
Easy to find space

Start by alternating running and walking. Choose a safe route, keep an easy pace, then build your time slowly.

What the research found

Long-term studies found lower all-cause mortality among runners. In one US older-adult study, the running group had about 15% lower mortality risk than the comparison group.

Before you start

That is a group difference, not a promise for you. Sudden increases invite injury; ease off with persistent pain.

Read the sourcesWatts et al. · JAMA Network Open (2022) Han et al. · BMJ Medicine (2026)
Would you recommend it?
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03

Cycling

Evidence B
Equipment needed

Already have a bike and a safe route? Try a short ride. A commute or relaxed ride counts; no new gear is needed to begin.

What the research found

A UK study found lower all-cause mortality among cyclists. US and later studies found weaker or mixed results.

Before you start

Include bike cost, upkeep and road safety. Do not force a ride through unsafe traffic to meet a target.

Read the sourcesOja et al. · BJSM (2017) Watts et al. · JAMA Network Open (2022) Han et al. · BMJ Medicine (2026)
Would you recommend it?
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04

Swimming

Evidence B
Court or partner needed

If you can swim and have a safe pool nearby, swimming can be a form of aerobic movement you enjoy.

What the research found

A UK study observed lower all-cause mortality among swimmers; another long-term study did not find a clear difference.

Before you start

Results differ. Consider pool fees, travel and water safety.

Read the sourcesOja et al. · BJSM (2017) Watts et al. · JAMA Network Open (2022) Han et al. · BMJ Medicine (2026)
Would you recommend it?
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05

Aerobics and dance

Evidence B
Easy to find space

Start with a free guided session or a community class. Finding a format you want to repeat is a good first step.

What the research found

UK and US cohort studies found lower all-cause mortality among people who joined aerobics and related activities.

Before you start

Those studies grouped many styles and intensities. They cannot show that one class or routine works better.

Read the sourcesOja et al. · BJSM (2017) Watts et al. · JAMA Network Open (2022)
Would you recommend it?
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06

Ropeless skipping

Evidence C
Easy to find space

No room to swing a rope? Use ropeless handles, or simply turn your wrists and make small jumps. Try a short bout first, check your landing space and balance, then build up gradually.

What the research found

The American Heart Association lists jumping rope as aerobic exercise, and WHO recommends regular activity. These sources concern activity in general or skipping with a rope; long-term evidence for the ropeless version is limited.

Before you start

Removing the rope does not remove landing impact or noise. If your knees or ankles hurt, balance is difficult, or noise is a concern, choose walking or another activity.

Read the sourcesAmerican Heart Association · Aerobic exercise (2024) WHO · Guidelines (2020) Town et al. · Medicine and Science in Sports and Exercise (1980)
Would you recommend it?
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07

Stair climbing

Evidence B
Easy to find space

Take one or two flights when it feels safe and comfortable. Stop when you need to; there is no pace to beat.

What the research found

A long-term study found lower all-cause mortality among people who climbed stairs. Everyday stair climbing counts as movement.

Before you start

Choose another activity if your knees hurt, you feel dizzy or falling is a concern. Stairs do not replace all aerobic and strength work.

Read the sourcesHan et al. · BMJ Medicine (2026) WHO · Guidelines (2020)
Would you recommend it?
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02 / MOVE EVERY DAY

Move more without a membership

Walk, break up sitting, and try one leg, one pushing and one pulling movement. Aim for strength work on at least two days a week.

08

Start with a ten-minute brisk walk

Evidence A

Walk part of an errand or get off transit one stop early. Breathing a little harder while still able to talk is a simple starting pace.

What the research found

WHO recommends adults build up 150 to 300 minutes of moderate activity a week and says some movement is better than none.

Before you start

You do not need to reach that range in your first week. Increase gradually and adjust if something hurts.

Read the sourcesWHO · Physical activity (2024) WHO · Guidelines (2020)
Would you recommend it?
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09

Chair stands for leg strength

Evidence A

Use a sturdy chair. Plant your feet, stand up from sitting, then lower yourself slowly. Use the chair for support if needed and reduce support as you gain control.

What the research found

WHO recommends strengthening major muscle groups on at least two days a week. The NHS uses chair stands as a leg-strengthening movement.

Before you start

Ease off or stop if your knees or hips hurt, you feel dizzy, or balance is poor. Legs alone do not cover the whole body.

Read the sourcesWHO · Guidelines (2020) NHS · Chair-stand instructions
Would you recommend it?
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10

Wall push-ups for upper-body pushing

Evidence A

Face a wall with hands at shoulder height. Bend your elbows to move toward it, then push back. Start with a number you can control.

What the research found

The NHS lists wall push-ups as an upper-body strengthening movement. Pair them with a leg exercise.

Before you start

Adjust your distance or stop if your wrists or shoulders hurt. Keep breathing as you move.

Read the sourcesWHO · Guidelines (2020) NHS · Wall push-up instructions
Would you recommend it?
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11

Resistance-band rows for your back

Evidence A

Secure a light resistance band, sit or stand, pull it toward your body and release slowly. Begin with gentle resistance.

What the research found

The NHS uses band rows for back and arm work. WHO recommends strength work across the major muscle groups.

Before you start

Check the anchor and band for damage before pulling to avoid snapback. Stop if your shoulder or back hurts.

Read the sourcesWHO · Guidelines (2020) NHS · Band-row instructions
Would you recommend it?
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12

Get up after sitting for a while

Evidence B

After a long stretch at a desk or on your phone, walk a little, get water or stretch.

What the research found

WHO advises less sedentary time. Replacing some sitting with light movement can help.

Before you start

There is no proven minute-by-minute timer. Standing briefly does not replace regular exercise.

Read the sourcesWHO · Physical activity (2024) WHO · Guidelines (2020)
Would you recommend it?
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