A Mayo Clinic study published earlier this year found that people who did interval training, which combines cardio and strength-based exercises, had improved aerobic capacity, enhanced energy, enlarged muscles, and decreased markers of aging. “It’s good to do it all,” Bert Mandelbaum, MD, an orthopedic surgeon at Kerlan-Jobe Institute in Los Angeles, a USA team doctor at the World Cup and the Olympics, and author of The Win Within: Capturing Your Victorious Spirit, tells Yahoo Lifestyle. “A combination of interval training that’s not exclusively aerobic or anaerobic in conjunction with a strength program seems to be associated with the best health effects.”

Squeezing a little strength training into your day is easier than you’d think — you just have to make it a priority, Matheny says. He recommends doing pull-ups, planks, and sets of squats during commercial breaks when you watch TV. You can also do lunges while you brush your teeth, or make it a personal goal to do sit-ups before bed every night. Once you find these little moments in your day, it becomes pretty easy to fit in strength training.

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