MOVE IT

The best form of exercise for your personality type in 2025 – from overthinkers to social butterflies

And how many minutes you should spend doing it a week

Lucy Gornall, Shopping writer

Published: 15:00, 5 Jan 2025

YOGA, running or tennis? Dance, spin classes or pickleball?

If you’ve not quite found a form of exercise you enjoy, then 2025 is your time.

The NHS says that adults should do some type of physical activity every single day.

This should total at least 150 minutes of moderate intensity activity, such as brisk walking or aqua aerobics, or 75 minutes of vigorous intensity activity, such as running, a week.

Staying active doesn’t just help with boosting your calorie burn, and subsequently weight loss.

It can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer.

The social butterfly = run clubs and community sports

Love to exercise with others? A run club needs to be your go-to.

According to the , there’s been a 59 per cent increase in running club participation globally in 2024 and 58 per cent of people said they’d made new friends via fitness groups.

Joining a club might even encourage you to run further.

. Or, walk and talk by joining a walking group.

has groups up and down the country to suit every style of walker.

The planner = resistance-based training

Keen for something a little more structured?

Psychologist and wellbeing expert , working with , says: "Resistance training allows for planned routines, measurable progress, and goal setting, which align perfectly with a planner’s love for organisation."

Think specific sets and reps, which adapt over time as you become stronger.

to support heart and brain health, bone mass and even boost self-esteem.

(free, iOS and Android).

’s site to find one near you.

Yoga is great for 'free spirits' while overthinkers are better off going swimmingCredit: Getty

The free spirit - yoga

For something with a little more flow, try yoga, which is so much more than just a long stretch session.

Research published in the found that yoga boosts strength and flexibility, while also improving respiratory and cardiovascular health, reducing stress and helping to improve sleep.

There are several different styles of yoga; Hatha is arguably the most popular; Vinyasa moves a little quicker; and Yin involves holding poses for several minutes at a time.

for a class near you.

If you’re a gym member, there’s a high chance you’ll spot yoga on the class timetable. Or, opt for an online yoga class.

Up the intensity, and try hot yoga at a specialist yoga studio. Just be prepared to sweat!

The overthinker = swimming

Busy mind? Then head to the water.

"Swimming demands full-body engagement and rhythmic breathing, which helps quiet a racing mind and brings focus to the present moment," says Dr Kumar.

"Beyond its mental benefits, swimming also strengthens the body, improves cardiovascular health, and promotes better sleep by reducing stress hormones, which is a win for overthinkers who often struggle to switch off their thoughts at night."

How much exercise should you do and when?

There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.

People should be active daily, and avoid sitting for long periods.

The NHS recommends an adults – those aged 19 to 64 – should aim for 150 minutes of “moderate intensity activity” a week.

This works out to 21 minutes a day, or 30 minutes five days a week.

Or, they could do 75 minutes of vigorous activity per week, which could be less than 11 minutes per day or 25 minutes three days a week.

Adults should also aim to do strength exercises twice a week, at least.

Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking or rollerblading.

Examples of vigorous activities include running, swimming, riding a bike fast or on hills, walking up the stairs, sports, like football, rugby, netball and hockey, skipping, aerobics, gymnastics or martial arts.

Things like lifting heavy weights, sprinting up hills, spin classes or circuit training are considered very vigorous.

What time should you exercise?

Getting exercise into your day, no matter what time is a good idea.

But you may want to be more selective depending on your goal.

A 2023 US study on 5,285 middle-aged adults showed exercising between 7 and 9 am was the best time if you're looking to lose weight.

Researchers found that early-bird gym goers had a lower body mass index (BMI) and waist circumference than those working out later.

A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the optimal time of day to get your kit on might differ according to your gender.

Prof Arciero said women wanting to lose fat around their belly and hips would do better to hit the gym in the morning, but those seeking to gain upper body strength or simply improve their mood might see more results from evening exercise.

The results were the opposite for men.

If you struggle to get to sleep, it's been found that exercise in the morning may help, but exercise in the evening may help you to stay asleep.

Exercise, generally, can improve sleep quality.

If you don’t have access to a pool, try walking.

"Like swimming, walking can be a grounding activity for overthinkers as it allows for a steady, calming rhythm and encourages mindfulness, especially when done in nature," the expert adds.

"Focus on what you see around you; count something in your surroundings like all the red cars you see or find something positive about every garden you walk by.

"This shifts our thoughts to the external, getting us out of our own brains."

The sensitive souls = tai chi or Pilates

Gentle exercises like tai chi or Pilates focus on slow, controlled movements that don’t overwhelm the senses.

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