Скачать или смотреть BEST - combination approach

Running - supports cardiovascular health but repeated high-impact stress can accelerate joint wear and increase injury risk if not balanced with strength work.

Strength training - preserves muscle mass, improves bone density, and enhances insulin sensitivity - critical for healthy ageing.

Pilates - improves core strength, posture, and muscular balance while being gentle on joints. It enhances mobility and neuromuscular control, which helps reduce injury risk and supports graceful ageing.

Yoga - excellent for overall wellbeing, flexibility, balance, stress reduction, hormonal health & inflammation control. But without external resistance, it doesn't preserve long term muscle & bone health - imp for well aging

HIIT - good forcardiovascular fitness and insulin sensitivity in a time-efficient manner. But frequent high intensity can spike stress hormibes & without adequate recovery can increase oxidative stress and injury risk over time.

Walking - supports heart health, joint mobility, and mental well-being with minimal injury risk. It is sustainable long term and complements other forms of exercise for healthy ageing.

Zumba - improves coordination & CVS fitness but offers limited stimulus for muscle & bone strength.

Swimming - provides excellent cardiovascular conditioning while being highly joint-friendly.

Functional training - enhances strength, balance, and movement patterns used in daily life. It supports joint health, fall prevention & resilience with ageing.

Cycling - improves cardiovascular endurance and leg strength with low joint impact. Prolonged cycling without cross-training may contribute to muscle imbalances and reduced bone loading.

Only stretching - improves flexibility and temporarily relieves muscle stiffness. It does not support muscle strength, bone density, or metabolic health

Animal flow - improves mobility, coordination, and full-body strength. Supports joint health, neuromuscular function & longevity.

Only intense cardio - increases cardiovascular strain & cortisol when done excessively. Without strength, mobility, or recovery focus, it can accelerate muscle loss and increase injury risk with age.

BEST - combination approach



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