Want to know what the very best exercises are? If your goals are simply to have a toned body and feel healthier, these 5 fantastic exercises will help you lose excess weight, lower your risk of disease and - most importantly - are fun. 


A low-impact cardio workout, swimming uses all your body muscles meaning you work harder with minimal risk of injury. Your core and legs are worked as hard as your upper body, while research shows it can also improve your mood.  In fact, few activities tick all the boxes as much as swimming, so don’t just save a splash for holidays! 


If you don’t use your muscles, they will lose strength. This can lead to degenerative diseases like sarcopenia and the dreaded osteoporosis. Regularly using weights such as barbells and kettlebells is therefore one of the best things you can do, whatever your age.

More muscle also means more calories burned, even while you rest, which gives it a definite thumbs up from us! If you’re a beginner, read our guide on how to get started with weights.


Daily walking is one of the simplest, but most powerful exercises for your physical and mental health. 10,000 steps a day are linked to a decreased risk of heart disease, diabetes and obesity, and studies suggest it can get the job done just as well as running. Low-impact, free – ditch the car and stretch out your legs!


This gentle martial art is known as ‘meditation in motion’. Aside from improving upper and lower body strength and flexibility, a daily 10 minute Tai Chi routine will help increase your mental clarity and calmness. Working the mind and body together helps release stress, and can boost the brain as efficiently as strenuous exercises. Consider it the perfect antidote to our fast-paced, digital age.


While no one will see the benefits except you, strong pelvic floor muscles will benefit both men and women in years to come!

To do them, squeeze the muscles you usually use to stop yourself passing urine. Tighten them for five seconds then relax for five seconds. Work up holding the contraction for 10 seconds, relaxing for 10 seconds, five times in a row, three times a day.

Mix these exercises up with some time at the gym, and you won’t go far wrong. 

The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Paula C.
1 October 2017

Paula C.

I would add yoga to the list. It tones me up so quickly, gets my heart racing (surprisingly) and makes me feel relaxed.

Jim R.
30 September 2017

Jim R.

I didn't know that men should (or even could!) do Kegel exercises. Occasional bloke discussions with my older friends make it clear that will, let's say, be rather worthwhile...

Claire H.
28 September 2017

Claire H.

I was bought a kettlebell last Christmas and have since fallen in love with it. Weight training is not something I really did, but now I would miss it so much (and so would my body!), so my vote definitely goes for strength training.

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