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If I was told I could only do one exercise for the rest of my days, it would be running. By far, I feel the best when I run regularly. Since it's cold outside now, I'm not running as often, and I miss it.
My favorite lifts are deadlift and benchpress. I don't like squats but I consider them as equal in importance as the bench and deadlift. I do a few different variations of the DL I do. Heavy, I go sumo with reverse grip. I also do straight leg and stiff leg DL for my hamstrings and lower back respectively.
One of the single most valuable lifts I started doing a little over a year ago is the barbell row. Think: reverse benchpress. It has worked wonders on my upper back. I used to have a bit of a curve in my upper spine and I've more or less corrected it through doing the barbell row. It's an amazing lift that brings amazing results.
All around I'd say swimming. It utilizes all muscle groups and includes cardio while being non stressful, since it is low impact to joints / musculoskeletal system.
I do other things but not to the degree I did when I was in my prime athletic chronological years (19-39).
Be it for losing fat, gaining muscle, increasing stamina, etc.?
Running. It does it every time. I am never able to continue regularly without a stoppage due to either my work schedule or winter weather. I left the gym and treadmill running in August and starting running in a nature: a beauty country park with paved and unpaved trails but now that winter is almost here, it's getting too cold outside for me to run. I dread going back inside to run after having a couple of months of running in a nature. At any rate, if I stop running for a few weeks/months and then start back running takes any extra pounds off as long as I keep it up over a period of time like within a 3 week period or less I'll start seeing results. I also drink plenty of water to stay hydrated.
I would say yoga for the benefits of flexibility and breathing improvement definitely #1. I also enjoy biking to burn calories and build up my legs while moving and seeing things.
No need to lose fat here, and no interest in bulking up. I do a few calisthenics to maintain strength, but prefer productive physical labor for this purpose. Running once or twice a week, ideally hilly trails, has improved my wind and stamina.
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Running
