Here’s a table of some of the many ways to train and be physically active. The goal is to find those that make us stronger, smarter, and happier. Consider trying different ones, using combinations, and finding good coaching or other support.
| ACTIVITY | EXAMPLES | POTENTIAL BONUSES | POTENTIAL CHALLENGES |
|---|---|---|---|
| Cardio Classes | Spinning, aerobics, Zumba, step, slide | Community, low-impact options, fun music | Limited ability to build general fitness, annoying music, access and gym costs |
| Daily Moving Tricks | Parking farther away than necessary, taking stairs, moving during TV commercials | Efficient use of time, convenience, availability for little or no cost | Lack of community-building, limited ability to build general fitness |
| Dancing | Break/bboy, ballroom, tap, ballet, Latin | Community, fun, increased body awareness/coordination | Limited ability to build general fitness, other people’s issues (partner dances), class/coaching costs |
| Endurance Training | Running, biking/spinning, inline skating, swimming, rowing, walking | Ease of access/convenience, community within the sports | Limited ability to build overall fitness, sport-specific injury risk, large time commitment |
| Fitness Training | CrossFit, P90X, Gym Jones, boot camp, other mixes of strength and cardio training types | Community, maximal overall fitness, efficient use of time | Equipment or gym dues, quality coaching costs, exercise-specific injury risk |
| Free Weight Training | Barbells, dumbells, kettlebells | Strength (including bones, joints, and muscles | Movement-specific injury risk, gym or coaching costs, dealing with an occasional meathead |
| Gymnastics | Bars, trampoline, rings, floor exercises | Body awareness, muscular strength, mental focus, overall athleticism | Class/coaching costs, joint injury risk, access to facilities |
| Individual Sports | Track and field, triathlon, skiing, snowboarding, CrossFit, tennis, weightlifting, skateboarding | Self-direction/reliance, community within the sports | Equipment, travel, sport-specific injury risk, limited ability to build overall fitness (some exceptions) |
| Manual Work | Digging, moving loads, chopping wood, farming | Efficient use of time, money, contributions to community | Not always super fun, job-specific injury risk, limited ability to build overall fitness |
| Martial Arts | Karate, jujitsu, kempo, tai chi | Community, mental focus, overall athleticism, body awareness | Class/coaching costs, limited ability to build general fitness (varies by type) |
| Outdoor Adventure Sports | Ice or rock climbing, hiking, kayaking, surfing | Community or solitude (depending on style), awareness of nature | Access to level-appropriate trails/rivers/waves, limited ability to build general fitness |
| Pilates | Examples TBD | Body awareness, coordination, core strength | Class/coaching costs, access to equipment, limited ability to build general fitness |
| Plyometrics | Bounding, jumping rope, box jumps, depth jumps, sprints, tuck jumps, power skipping | Coordination, agility, speed, convenience, low equipment costs | Class/coaching costs, movement-specific injury risk, limited ability to build general fitness |
| Resistance Bands | And other self-supported strengthening devices | Convenience, low purchase costs, some strength (muscle and joint) development | Limited ability to build maximal muscle or bone strength, not always super fun |
| Team Sports | Volleyball, kickball, football, basketball, soccer, dodgeball, field hockey, ice hockey, cheering | Community within the sports and teams, peer support, shared incentive to achieve | Equipment, travel, other people’s issues, sport-specific injury risk, limited ability to build overall fitness |
| Weight Machines | Nautilus, Total Gym, machines at gyms | Ease of use, muscle (and some bone) strength development | Gym costs, limited joint strengthening, limited use for preparing for real-life situations |
| Yoga | Power, Bikram, Iyengar | Spiritual health, breathing/body position awareness, community, convenience, little equipment | Limited ability to build general fitness, class/coaching costs |
| Other | Made-up games with throwing/jumping/etc., sledding | Convenience | Limited ability to build general fitness |