It is known that the physical activity has a close link with the health of body and mind. And it’s never too late to start, that’s why an expert of Harvard University reveals which exercises are best for beginners who also want to maintain weight.
Staying fit and feeling healthy can become a way of life for many. And within the wide variety of existing exercises there is certainly more than one to achieve fullness.
As they describe from United States Universitynot only will it help keep your weight under control, but it will also improve your range of motion, strengthen bones and protect jointsand even prevent problems related to memory loss.
In this sense, for those who want to start taking care of themselves and have a healthier life, from Harvard Public School of Health list the 5 best exercises you can do.
THE I swim It has always been considered the “complete and perfect sport,” and the research center agrees. And a lot has to do with floating in the water avoid shocks and protect joints.
“Swimming is good for people with arthritis because it supports less weight,” she says. Dr. I-Min Lee, professor of medicine at Harvard Medical School. Other Benefits: Improve mental state and mood.
For those who don’t love or experience a little fear, the water aerobics or aerobic exercises in water They are a great option for burning calories and toning the body.
Perhaps viewed with suspicion by some, the Tai Chi Chuan or simply Tai Chi It also appears among the best exercises for health.
It is a martial art which in Chinese means “supreme fist”, and which was initially used for hand-to-hand combat, with or without weapons. Over time it has become more than one physical and spiritual practice, such as yoga or moving meditationpoint from Better with health, from AS.
It’s recommended for everyone and is perfect for maintaining “fitness and balance as we age,” notes Lee.
Walk emerges as one of the best alternatives to improve health, suggest by the prestigious university.
It helps keep fit, improve cholesterol levels, strengthen bones, control blood pressure, improve mood, and reduce the risk of a number of diseases, including diabetes and heart disease, for example.
Additionally, studies show that it improves memory and helps delay age-related memory loss.
Expert advice is start by walking for about 10-15 minutes., walks faster over time and achieves between 30 and 60 minutes of walking per day.
4. Kegel exercises
End to the myth: the Kegel exercises They are not only recommended for pregnant women, and men can do them too.
Running them right will do strengthen the pelvic floor muscles which support the bladder, helping to prevent incontinence.
To get started in practice, it is necessary contract and release the muscles you would use to stop urination or block the passage of gas.
Alternate rapid contractions and relaxations, with cycles longer than 10 seconds per movement. Carry out three sets of 10 to 15 exercises It will be an ally in the quality of life.
5. Strength training
He strength training It serves to increase muscle mass, which not many take into account because “if the muscles are not used they will lose strength over time”.
In turn, muscles also help burn calories. “The more muscles you have, more calories will be burned, making it easier to maintain body weight”, indicates the Harvard professional, and underlines that on the other hand it also protects the memory.
As always, before starting strength exercises, as well as other sports, it is always essential to do a consult the doctor and do the corresponding studies.
Of course, the idea is to improve overall health and not suffer some additional consequences for wanting to improve.
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.