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The Best Exercises To Improve Your Health

Exercise can do more for our health than medications. Exercising does not have to be considered as something sacrificed, suffered or even intimidating. You don't have to be an athlete or a professional athlete to receive the benefits of physical exercise.Some of the best physical activities for our body do not require going to a gym or need training so intense as to run a marathon, and are pleasant activities that can improve our health, for example, helping to maintain adequate body weight, improve balance and flexibility, strengthen bones and protect joints, or prevent urinary incontinence problems or improve symptoms of menopause.Dr. I Min Lee, a professor of medicine at Harvard Medical School, says there are hundreds of studies that show that physical exercise helps you feel better and live longer. Age or fitness level does not matter. It proposes 5 activities that report short and long term health benefits.

SWIMMING

Swimming can be considered the perfect workout. Water buoyancy sustains the body and removes tension from painful joints so that they can move more fluidly. "Swimming is good for people with arthritis because it is less heavy," explains Dr. Lee. Recent research has found that swimming can also improve mental status and put us in a better mood. Water aerobics is another option. These classes help burn calories and tone.

TAI CHI

This Chinese martial art that combines movement and relaxation is good for the body and mind. In fact, it has been called "moving meditation," but it could very well be called "moving medication." There is increasing evidence that this practice of mind and body, which originated in China as a martial art, has the courage to treat or prevent many health problems. And it can be started even if you are not in the best form or without the best health. Tai Chi is composed of a series of elegant movements, a smooth transition to the next. Because classes are offered at various levels, Tai chi is accessible, and beneficial for people of all ages and fitness levels. "It's particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older," says Dr. Lee.

FORCE TRAINING

If you think strength training is a macho and muscular activity, think again. Lifting light weights will not increase muscles, but will keep them strong. If we don't use the muscles, they will lose their strength over time.Muscle also helps burn calories. "The more muscle you have, the more calories you will burn, making it easier to maintain effective weight," explains Dr. Lee. Like other exercises, strength training can also help preserve brain function in recent years.

WALK

Walking is simple, but effective. It can help keep us fit, improve cholesterol levels, strengthen bones, keep blood pressure under control, lift our spirits and reduce the risk of a number of diseases (diabetes and heart disease, for example).
Several studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.

Benefits of walking daily

To find the right benefits in this simple exercise, you must do it daily. In addition, you must walk at a rapid pace for half an hour.It's not about running at all, but about taking a light step. The goal is for our body and our heart to maintain an optimal level of functioning during this short time.Strengthens the heart, prevents heart disease and lowers cholesterol.We control our weight. If little by little we accelerate our rhythm, we will increase our muscle mass, increase our metabolism and burn more fat.
We prevent dementia and strokes.We prevent osteoporosis. We stimulate the bones and strengthen them, also improving the effectiveness of our joints.We tone buttocks and abs. For this we have to pay attention to our posture while we walk. Try to make it upright and in a comfortable position, do not lean forward.We increase the levels of vitamin D. By walking in the light of day we will get this vitamin essential for the health of the bones and the immune system.We increase energy and well-being. If we walk half an hour a day in the company of our partner or a friend, it will be much more beneficial and will be less heavy. By walking daily we can reduce stress and anxiety.Breathing outdoors and disconnecting from our obligations for a moment is undoubtedly the best vitamin we can get. How about we start today?

Kegel exercises

These exercises will not help us look better, but they do something equally important: strengthen the pelvic floor muscles that support the bladder. The strength of the pelvic floor muscles is essential for the prevention of incontinence. While many women are familiar with Kegel exercises, these exercises can also benefit men.Many of the things we do for fun (and work) count as exercise. Fixing the garden counts as physical activity. So does ballroom dancing or play with children or grandchildren. Whenever some type of aerobic exercise is being done for at least 30 minutes a day, and two days of strength training per week are included, we can consider ourselves an "active" person.

Benefits of cycling

This is another of the most beneficial and recommended exercises. If you have a bicycle and you have the opportunity to find a good space to travel without risks, do not hesitate.Moreover, if it is possible to replace your car with a bicycle to go to work, better than better. Pedaling daily can bring us great health benefits. Just do it every day for 30 or 35 minutes. And, if it is in company, it will be more pleasant.
Reduces the risk of heart attack by 50%.
Prevents back pain and protects joints. The pedaling movement stimulates the muscles of the dorsal vertebrae and strengthens the lower back, thus preventing the appearance of herniated discs. The knee joints also find improvement in these cyclic movements, also helping to protect the strength of our cartilage.It improves our immune system. By cycling and performing these elementary exercises in our body, we mobilize the phagocytes. These cells are devouring bacteria of the human body and eliminate all kinds of toxins.
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