Because the purpose of your exercise is to "strengthen the body and recuperate the spirit", it is strongly recommended that you practice Tai Ji Chuan. For a 30-year-old, it is not suitable for high-intensity physical exercise. Insisting on practicing Tai Ji Chuan can really improve a strong man's physical function, especially suitable for mental workers who work at their desks for a long time. I am also 30 years old this year. I have been practicing Tai Ji Chuan for almost a year, and I feel that my mental state and physical condition have been adjusted and improved.

Swimming is also a good sport, but for ordinary swimmers, it is not a long-term sport due to weather and other conditions (except for winter swimmers, of course, hehe).