Best form of exercise for me please....

[BaconAndAvocado]

I’m 53, normal BMI and would like to improve my fitness.
I currently walk approximately 4 miles a day with the dog but realise this probably isn’t enough!

I’ve done Couch to 5K and had a PT, concentrating on HIIT type exercise.
I don’t want to join a gym as I don’t think I’d use it enough.
Would restarting running be a good idea or would that be a bad idea re joints?

Do you enjoy running? The best exercise is something that you enjoy and can sustain. I hate running so fitness aside I know it's not for me. I like lifting weights and enjoy it enough to keep doing it. Some people find classes the most motivating and some people a sport. Enjoyment is most important thing.

At that age it's super important to be doing some kind of resistance training. If you really don't want to join a gym then buy some bands to use at home and look up banded exercise and body weight exercises you can do from home. Walking 4 miles a day is great but adding in resistance training would be a great combo.

I'd be thinking of something for upper body, such as (any/all of)
swimming
rowing
weights
paddle board or kayaking
heavier garden duties

Swimming & rowing can be cardio, to bring cardio into the mix
I'm not sold on believing resistance is more important than cardio, but rowing nicely does both, which is cool.

Not more important but just as important!

I think you would enjoy Bodytone exercises. I'm in my mid 40s and have joined Puregym just for the classes. Lots of planks, wall sits, strength exercises, sit ups and upper body strength bar bells. I can now so 20 pressups in a row and could barely do 2 before. Mix it up with cardio and running but you really need to get resistance training and body tone strength exercises in.

I’ve just done a block of reformer Pilates and it is such an incredible workout! Great resistance training and for mobility.

Is this typical Pilates Reformer workout?

They aren't doing anything. They are getting lots of stretches but they aren't doing anything.

@lljkk only watched the first 2 mins of that but no that is much slower and nothingy than what I’ve been doing with my physiotherpist Pilates teacher. The reformer allows you to stretch way further than you could without it and load bear in ways you can’t otherwise. Eg I am hypermobile in my hips and there’s no stretch I can do without equipment that actually stretches me. On the reformer you can also jump lying down which is great to rebuilding my post partum pelvic floor. You can use the reformer to lift your own body weight plus the resistance from the springs too. I personally love it!

I think walking 4 miles a day is a jolly good start.

Would restarting running be a good idea or would that be a bad idea re joints?

As PP have advised, you really need to do some strength or resistance training to keep your joints healthy - they are supported by soft tissues, including muscles, so you need to train for strong muscles.

You also need to stretch and work on body alignment - so Pilates is good for that.

So you might run 3 times a week, do a strength/resistance training session once a week, and Pilates once a week. And stretch for around 15 minutes after EVERY workout.