As with every new year, many people start making changes to improve their health, although there’s a good chance that half will give up within the next three months. Before enrolling in any course, the most motivated need to know that not all physical activity is the same, Some are healthier than others (which, for example, can damage joints, cause back pain, or cause heart problems).
Harvard Medical School has revealed in a study published on the Harvard Health Publishing website 5 types of exercises which are most beneficial for the body,
Read also: Improving Posture and Strength: The Benefits of Calisthenics
“These workouts can do wonders for your health. They can help you manage your weight, improve your balance and range of motion, strengthen your bones, protect your joints and improve memory,” says the study’s preface. Will help you stop the loss.
Swimming and Tai Chi top the rankings
float, it is considered Best kind of activity for health. In fact, it is a soft, fluid, impact and weightless sport, which makes the work of the joints less intense.
“Swimming is beneficial for people with arthritis,” says Dr. I-Min Lee, professor of medicine at Harvard Medical School. In addition, it engages and works all the muscles of the body, while improving breathing, heart condition and metabolism.
it is then tai chi The one who is in second place. This is also called “moving meditation”. chinese martial arts combines, thanks to its slow and smooth movements, relaxation, balance and bodybuilding (Or how to play sports without feeling like it). According to Lee, this is especially beneficial for older adults, “because balance is an important component of physical fitness, and balance is something we tend to lose as we age.”
strength training and walking
Scientists at Harvard Medical School also recommend strength training, but remember that excessive muscle development, especially when lifting weights, will not build muscle, but only keep it fit. opposite of this, “If you don’t use your muscles, their strength will decrease over time.”, Dice Lee.
Weight lifting allows you to burn calories while helping to maintain brain function. However, before increasing the weight, according to the expert, it is necessary to start slowly, “with half or a kilo”.
Another most accessible and easy physical activity is Walk, Which has also been recommended by the Harvard Research Team.
“Walking is a simple yet powerful exercise. It can help keep you in shape, improve cholesterol levels, strengthen bones, control blood pressure, improve mood and reduce the risk of contracting a chain diseases (diabetes and heart disease, for example),” says the study, which recommends walking for 10 to 15 minutes the first day, then 30 to 60 minutes as quickly as possible.
in fifth and last place Kegel exercises, idea”strengthen the pelvic floor muscles that support the bladder, And for good reason, these muscles “can go a long way toward preventing incontinence,” say Harvard experts.
If many women are familiar with Kegel exercises (they are often advised rehabilitation after perineum Childbirth), may also benefit men. But how do you do it in a concrete way?
“Contract the muscles you’ll use to stop urinating. Hold the contraction for two to three seconds, then release it. Be sure to completely relax your pelvic floor muscles after the contraction. Repeat 10 times. Try to do four to five sets a day,” he advises.