It is known that
physical activity
has a close link with the health of the body and mind.
And it's never too late to start, which is why an expert from
Harvard University
reveals which are the best exercises for beginners who also want to maintain weight.
Staying fit and feeling healthy can become a lifestyle for many.
And within the wide variety of existing exercises there is surely more than one to achieve fullness.
As described by the
US university
, they will not only help keep weight under control but also improve range of motion,
strengthen bones and protect joints
, and even prevent problems related to
memory loss.
Along these lines, for those who want to start taking care of themselves and have a healthier life, the
Harvard Public School of Health
lists the
5 best exercises you can do.
1. Swimming
Swimming, always mentioned as a complete sport.
Swimming
has
always been considered the "complete and perfect sport", and the study center agrees.
And a lot has to do with the fact that floating in the water
avoids impact and protects the joints.
"Swimming is good for people with arthritis because it supports less weight," says
Dr. I-Min Lee
, a professor of medicine at Harvard Medical School.
Other benefits: improve mental state and mood.
For those who don't like it or feel a bit afraid, aquagym or
water
aerobics
are an excellent option to burn calories and tone the body.
2.Taichi
Perhaps looked askance by some,
Tai Chi Chuan or just Tai Chi
also appears among the best exercises for health.
Tai Chi Chuan
It is a martial art that in Chinese means
"supreme fist"
, and that in its beginnings was used for hand-to-hand combat, whether with weapons or not.
With the passage of time, it became more than anything a
physical and spiritual practice, like yoga or meditation in movement
, they point out from
Mejor con Salud, from AS.
It's recommended for everyone and is perfect for maintaining "fitness and balance as we age," Lee notes.
3. Walking
Walking
emerges as one of the best alternatives to improve health, they suggest from the prestigious university.
Walk fast.
Quick walk.
Physical exercise.
Physical activity.
Older adults.
Healthy habits.
Photo Shutterstock.
It helps keep you fit, improve cholesterol levels, strengthen your bones, control your blood pressure, improve your mood, and reduce your risk of a number of diseases, including diabetes and heart disease, for example.
In addition, studies show that it improves memory and that it helps delay age-related memory loss.
The expert's advice is
to start by walking for about 10-15 minutes
, walk faster over time and work your way up to 30-60 minutes of walking a day.
4. Kegel exercises
End the myth:
Kegel exercises
are not only recommended for pregnant women, and even men can do them.
Kegel exercises, to strengthen the pelvic floor, are ideal for curbing the disorder.
Performing them correctly will
strengthen the pelvic floor muscles
that support the bladder, while helping to prevent incontinence.
To get started in the practice, you have to
squeeze and release the muscles that you would use to stop urination or prevent passing gas.
Alternate rapid contractions and relaxations, with longer cycles of 10 seconds each movement.
Performing
three series of 10 to 15 exercises
will be an ally in the quality of life.
5. Strength training
Strength training
serves
to increase muscle mass, something that not many take into account since "if you don't use your muscles, they will lose strength over time."
Lift weights.
Weightlifting.
Lift weights barefoot.
Strength training.
Muscle training.
Photo Shutterstock.
In turn, muscle also helps burn calories.
"The more muscle you have,
the more calories you burn, so it's easier to maintain body weight
," says the Harvard professional, noting that on the other hand it also protects memory.
As always, before starting to do strength exercises, as well as other sports, it is always essential to consult
with a medical professional and have the corresponding studies done.
Of course, the idea is to improve overall health and not, for wanting to improve, suffer some extra consequence.
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