The 5 best exercises for your body, according to a Harvard expert
Sometimes we think that killing ourselves in the gym or a marathon is the fastest way to lose fat and tone our muscles, however, this is not always the case. Here are the top five exercises for your body , according to I-Min Lee, professor of medicine at Harvard Medical School
1.Swimming
It has always been said that it is one of the most complete exercises, since it works all the muscles of the body without deteriorating the joints as it can happen when we run. Therefore it is ideal for people with arthritis and similar ailments.
In addition, as it is an aerobic exercise, it raises the heart rate – beneficial for the health of our heart – and protects the brain from age-related deterioration. The production of endorphins that it generates helps fight depression, reduce stress and anxiety, as well as improve our mood.
2. Tai Chi
Nobody would imagine that this Chinese martial art of slow and rhythmic movements could be among the best exercises for our body. However, its cadence and movements require great concentration and special attention to hold a deep breath .
Balance is another of the strengths that must be taken into account when doing tai chi. All these characteristics make it a perfect physical activity for all ages and physical conditions .
3. Strength training
It could not be missing from the list, it is a classic. However, it does not have to be with heavy weights either, it can be your own weight as some sports such as TRX work, with elastic bands, ankle braces with weights, a few simple dumbbells … There are infinite possibilities.
If we want to gain muscle, we must gain more weight and do few repetitions. While if what we want is to lose volume and tone, the ideal thing is light weights and more number of repetitions. One of the best alternatives is high intensity training (HIIT) , which combines the cardiovascular benefits of cycling or running with resistance training.best exercises for your body,
4. Walk
Walking also avoids the impact of our joints and in addition, some studies suggest that if we do it at a moderate or leisurely pace for at least 30 minutes, it can be beneficial for both our body and our brain .
In a study in which people between the ages of 60 and 88 walked for 30 minutes – four days a week, for 12 weeks – scientists observed that connectivity was strengthened in a region of the brain associated with memory loss. While other research has shown its benefits against depression. If you are not used to it, start with walks of 10-15 minutes to reach 30-60 minutes
.5. Kegel exercises
Although many think that these exercises are only for women, they are also good for men . They help strengthen the muscles of the pelvic floor – the uterus, bladder, small intestine and rectum – which weaken over the years. It consists of contracting the muscles that help us contain the sphincters for two or three seconds, releasing and repeating 10 times . They recommend that this be done four to five times a day.