Although there are many who still believe that going for a run is the best sporting activity that exists, experts point to the opposite. From the University of Harvard reveal what are the 5 best physical exercises you can do to stay in shape.
Practicing sports is advisable for all types of people, regardless of their age or physical condition. Regular physical practice helps to benefit our health, prevent problems such as depression, strengthen the body and improve faculties such as balance, memory or endurance. However, there are already many experts who say that running is not the most appropriate option, since in addition to being a source of injuries can be harmful to the joints or the digestive system.
According to I-Min Lee, Professor of Medicine and Epidemiology at Harvard Medical School, there are certain exercises that bring multiple advantages, without needing to put on your running shoes, run a marathon or spend your life among the gym machines. This specialist, added to another handful of professionals of the sector, points out in the publication Starting To Exercise 5 types of physical activity suitable for everyone.
The 5 best physical exercises according to Harvard University
The following exercises will allow you to reduce the risk of suffering from diseases, they will allow you to control your weight, speed up your metabolism, strengthen your bones, protect your joints and improve cardiovascular health.
Swimming is considered the perfect training. The buoyancy of the water supports the body and subtracts tension from the joints so that you can move them more fluidly. It is an ideal sport for people with arthritis, improves mental state and mood and helps to tone up your muscles and burn calories, through alternatives such as water aerobics.
Swimming regularly – and tackling various practices – you can prevent problems such as osteoporosis, combat depression and reduce stress, benefiting your heart, slowing cognitive decline and stimulating your tendons.
Tai chi is a Chinese martial art that combines movement and relaxation, with multiple physical benefits for body and mind. Chi, based on Chinese philosophy is the vital energy, key to our well-being and flowing through the meridians of our body. Its continuous practice allows locating and channeling the vital energy, harmonizing the physical and mental state and reducing the levels of anxiety and stress thanks to the control of breathing.
Especially recommended for seniors to improve their balance, anyone can practice tai chi, consisting of elegant movements, smooth transitions and meditation. Among other advantages, it stimulates the cardiovascular system and controls blood pressure, is positive for flexibility and fights arthritis and muscle pain.
Strength training involves using weight – weights, dumbbells, bands or the body itself – to create resistance against gravity. They are ideal to complement other activities such as swimming, preventing injuries and improving muscle and metabolism. In addition, it prevents cognitive deterioration and the appearance of problems such as overweight or osteoporosis.
It is essential to adapt the training to the physical condition of each person and increase the weight loads progressively, with professional help if it is precious.
Walking may seem like a simple activity, but it is very powerful to keep you in shape, improve cholesterol levels, strengthen bones, keep blood pressure under control, lift your spirits and reduce the risk of a number of heart diseases or diabetes. Several studies have shown that walking contributes to improving memory and resisting cognitive deterioration related to advancing age.
From Harvard recommend walking at the beginning a quarter of an hour daily, increasing the distance and speed until you can do it between half an hour and an hour every day of the week.
Although they tend to make more women, they are also recommended for men. Its main function is to strengthen the pelvic floor and prevent weakening of the muscles of the uterus, bladder, rectum or small intestine.
The correct way to perform these exercises is to tighten the muscles used to hold the urine or gas for two or three seconds, release and repeat 10 times four to five times a day.
Remember that if you can not perform any of these five types of physical activity, many of the things that you carry out for fun or work also count: fix your garden, dance, or play with the smallest of the house. You will be an active person whenever you do some aerobic exercise for at least 30 minutes a day, and include two days of strength training a week.