What’s the Best Exercise? A Tokyo Chiropractor’s Practical Answer

One of the most common questions I hear from clients is: “What’s the best exercise to do?”

I understand the desire for a single, definitive answer. But the truth is simple and often surprising: The best exercise is the one you’ll actually do.

I could talk at length about the benefits of strength training for metabolic health, bone density, immune function, and long-term resilience. But if the idea of lifting weights leaves you uninspired or overwhelmed, that information won’t translate into action.

Consistency matters far more than perfection. Movement only benefits your body if it happens regularly. So the first goal is to find an activity that you genuinely enjoy enough to return to again and again.

Once movement becomes part of your routine, then we can fine-tune the details.

How to Get More Out of the Workouts You’re Already Doing

If you’re already moving your body consistently, small adjustments can help you exercise more efficiently and reduce injury risk, especially if you view each phase of your workout as its own purpose-driven activity.

1. Warm Up With Intention

A proper warm-up prepares your joints, muscles, and nervous system for the demands ahead. If you’ve ever experienced delayed-onset muscle soreness (DOMS), an inadequate warm-up may have played a role.

Your warm-up should:

• Gradually increase blood flow

• Gently move the joints you’ll be using

• Ease the nervous system into higher demand

For example:

• Shoulder workouts → arm circles and controlled shoulder movement

• Running → walking lunges, starting shallow and increasing depth

• Any workout → foam rolling to oxygenate tissues and warm the muscles you'll be working

Check out Dr. Ariel's basic warm up video on her YouTube channel. For more of a challenging, advanced warm up, watch this video.

2. Use Dynamic Stretching, Not Static Holds

Before your body is warm, avoid long static stretches.

Dynamic stretching (moving through ranges of motion without holding) improves flexibility while maintaining joint stability. Examples include:

• Pedaling the feet during downward facing dog

• Gently rotating the head side to side without holding at end range

Save longer, deeper stretches for after your workout, when tissues are warm and more receptive.

3. Build Intensity Gradually

Your workout should ramp up over time. If you’re lifting weights, start with lighter loads or even just bodyweight to reinforce proper posture and joint mechanics before increasing resistance.

If you’re running or swimming, allow a few minutes or laps to settle into the movement before pushing speed or intensity. Treadmill walking is a good start.

This approach reduces injury risk and helps your nervous system coordinate movement more efficiently.

4. Pace Yourself to Finish Strong

Pay attention to your output. If you’re halfway through a workout and realize you won’t be able to complete it as planned, that’s valuable information, not failure.

Slow down briefly, reduce the load, and then resume. This allows you to finish the session without overwhelming your system or reinforcing poor movement patterns.

5. Cool Down Before You Stop

Abruptly stopping movement even after light exercise can lead to lightheadedness or muscle cramping. Take a few minutes to keep moving at a low intensity:

• Easy pedaling after cycling

• Slow walking after a run

• Gentle mobility work after strength training

This allows heart rate to come down gradually and supports healthy circulation.

6. Stretch When Your Body Is Ready

Once your breathing has normalized, move into longer stretches.

Notice how your body feels now compared to the beginning of your workout; most people find they can move more freely and comfortably after proper movement.

The Most Overlooked Part of Exercise: Recovery

The 30 minutes after your workout are some of the most important.

This is when your body is primed to:

• Repair tissues

• Build lean muscle

• Replenish energy reserves

Refueling with adequate protein (30g for many people but ask your healthcare professional) during this window supports recovery, even if your goal is fat loss. Muscle health is essential for long-term metabolic and nervous system function.

Movement Should Support Your Life, Not Compete With It

At Electra Chiropractic, we view exercise as a tool to support your nervous system, not another source of bad stress. When movement is done with intention, consistency, and recovery in mind, it enhances resilience rather than depleting it.

Every chiropractic client at Electra Chiropractic gets specific stretches and exercises to support their healing. If you're not sure where to start, book a consultation with Dr. Ariel Thorpe, DC, expat chiropractor with over 10 years of fitness experience in addition to 10 years of chiropractic practice in the US, Hong Kong, and Japan.