How to discover the best exercise for your health

Written by Joe Cohen, BS | Last updated:

What’s the best physical activity that you can do to get healthy?

Is it crossfit? Calisthenics? Long-distance running?

The answer is: the best thing you can do for your physical health – and in return your mental health – is a mix of power, endurance, and strength exercises.

And the best way to discover the optimal split of activities is by looking at your DNA, something that I actually just recently implemented even after 15+ years of biohacking.

I’ve never been a fan of these dogmatic attitudes towards health and wellness. You see it in diets (carnivore, keto, paleo) and in fitness (powerlifting, crossfit, calisthenics, and so on).

If it’s not what they’re doing, then it’s not right.

But I understand the root cause of this attitude.

You finally find something that works for you after years of trying other activities and so you put your complete focus on this one thing.

But it really limits you on your potential.

I was never dogmatic in my approach, but I did focus on only one thing for a fairly long time, and that was volleyball.

It got my heart pumping and worked out my muscles fairly well, plus I have a lot of fun every time I’m playing.

I liked the way my body looked, I was getting my allocated number of hours of exercise in every week, and mentally I felt great, so I didn’t feel like I really needed to branch out to anything else.

And then I looked at my Fitness Summary Report.

What I Discovered

SelfDecode analyzed thousands of my genetic variants to give me my optimal training split based on my unique body.

Volleyball is the perfect example of a sport that is a combination of endurance and power.

It requires quick explosive movements such as jumping, spiking, and blocking, which involve a high amount of power, but at the same time, it requires players to constantly move and cover the court, which requires a high level of endurance.

This is why I responded well to volleyball, as my unique DNA is built to thrive in a sport like this.

But, my genes were telling me that I still needed to incorporate some strength training.

Specifically the HIF1A gene.

I have the genetic variation of the HIF1A gene that makes me more responsive to strength training.

The HIF1A gene makes a protein that repairs the small tears in your muscles that occur when you do strength training.

If you carry the variant that I have, it allows for more efficient repair, making the muscles bigger and stronger.

So, I made some changes in my life and started lifting weights, doing pushups, and squatting my friends.

The results? My body felt and looked much stronger and my lab results for specific markers greatly improved.

But most importantly, my volleyball performance drastically improved. 😅

Discover Your Optimal Split

The Fitness Summary Report can help you, whether you aren’t physically active yet, or you’re physically fit and have specific go-to exercises.

As someone fairly new to exercising, this report will help you discover what sports work best for your body. You’ll even get recommendations on what sports to take up based on your split.

If you’re already active, this report will help you further optimize your body to reach your health goals.

Don’t settle for a one-size-fits-all approach to fitness.

Sign up for SelfDecode today and discover the perfect combination of activities tailored to your unique genetic makeup with your very own Fitness Summary Report.

With a SelfDecode membership, you’ll also receive:

  • 17+ Summary Reports – Similar to the Fitness Summary Report, these look at all of our health reports that fit under one health topic, combine it into one easy to read report, and give you life-changing insights and recommendations.
  • 300+ Health & Trait Reports
  • Unlimited access to Lab analyzer tool – upload your labs and track your results
  • Access to Personalized Genetics Blog – over 600 blogs that change based on your DNA
  • Personalized supplement formula – instantly created based on your unique genes
  • SNP & Gene Explorer
  • Lifestyle Analyzer
  • NEW! Ancestry – discover where you’re from and track your maternal lineage (Only available on Health & Ancestry Plan)


About the Author

Joe Cohen, BS

Joe Cohen, BS

Joe Cohen flipped the script on conventional and alternative medicine…and it worked. Growing up, he suffered from inflammation, brain fog, fatigue, digestive problems, insomnia, anxiety, and other issues that were poorly understood in traditional healthcare. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. Through this personalized approach, he discovered his genetic weaknesses and was able to optimize his health 10X better than he ever thought was possible. Based on his own health success, he went on to found SelfDecode, the world’s first direct-to-consumer DNA analyzer & precision health tool that utilizes AI-driven polygenic risk scoring to produce accurate insights and health recommendations. Today, SelfDecode has helped over 100,000 people understand how to get healthier using their DNA and labs.
Joe is a thriving entrepreneur, with a mission of empowering people to take advantage of the precision health revolution and uncover insights from their DNA and biomarkers so that we can all feel great all of the time.


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