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Best physical activity for health: The 5 healthiest that studies show reduce the risk of disease
If exercise is at the top of your list of 2024 resolutions, this study conducted by Harvard Medical School is for you The 5 healthier physical activities It might be right for you. Harvard Medical School’s website, Harvard Health Publishing, says, “These workouts can do wonders for your health.” They help you control your weight, improve balance and range of motion, strengthen bones, joints to protect and even prevent memory loss.”
No matter your age or fitness level, the best physical activity is the one that helps you stay fit and reduce your risk of disease. But which one should you choose? And how often should it be practiced? According to Harvard Medical School, “If you do some form of aerobic exercise for at least 30 minutes a day and include two days of strength training per week, you can consider yourself a person.” active”.
Thomas Lagrange
1. Swimming
According to several studies, swimming is the best exercise of all. Swimming in water supports the body and relieves strain on the joints. The movements are therefore more fluid and less brutal. “Swimming is beneficial for people with arthritis because it allows them to carry less weight,” explains Dr. I-Min Lee, Professor of Medicine at Harvard Medical School. In addition, swimming trains (and strengthens) all the muscles in the body. Regular swimming increases strength, improves metabolism and fitness while training breathing. As an aerobic activity, it improves cardiovascular capacity. Another option is water aerobics.
2.Tai Chi
Known as “moving meditation,” this Chinese martial art combines gentle movements and relaxation. Through flowing, organic movements, a Tai Chi session gently trains all your muscles and calms your mind. It is an activity that can be practiced by anyone, regardless of age and physical condition. The effects and benefits of Tai Chi particularly concern balance control in older people, for whom it is very suitable, as Dr. Lee emphasizes, “Because balance is an important part of physical fitness, and balance is lost as we age.”
3. Muscle training
Harvard experts promote muscle building not by endless weight lifting, but simply by increasing strength. “If you don’t use your muscles, they will lose strength over time,” explains Dr. Lee. In addition, “the more muscle there is, the more calories are burned, making it easier to maintain weight.” “Muscle training can help maintain brain function even as you age,” we read on the website. But make sure to start small and then increase the weight: “Start with just one to two kilos. You should be able to easily lift the weights ten times. After a few weeks, gain one to two kilos. When you can comfortably lift the weights more than 12 times through the full range of motion, move on to slightly heavier weights.”
4. Walk
This is probably the easiest physical activity you can incorporate into your daily routine. Nevertheless, Harvard Medical School ranks fourth. «Walking is a simple but powerful exercise. It can help you stay fit, lower cholesterol, strengthen bones, control blood pressure, improve mood and reduce the risk of various diseases such as diabetes and heart disease. According to Harvard Health Publishing. “Numerous studies have shown that walking and other physical activities can even improve memory and prevent age-related memory loss.” Put on your sneakers and walk for 10-15 minutes. Then increase it to 30-69 minutes several times a week to get the full benefit.
5. Kegel exercises
Although lesser known, Kegel exercises are still one of Harvard Medical School’s top 5 activities. According to Harvard Health Publishing, their strength lies in strengthening the pelvic floor muscles, which support the bladder. “Strong pelvic floor muscles can help prevent incontinence. However, this activity is not just for women.” How to do a Kegel exercise correctly? Tense the muscles you would use to avoid urinating. Hold the contraction for two to three seconds and then release. Make sure you fully relax your pelvic floor muscles after the contraction. Repeat the exercise 10 times. Aim to do four or five sets per day. The videos published on Youtube They can support you in practice.
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