The regular practice of physical activities is one of the pillars of a healthy life. In the face of so many arrangements, it is common to doubt about which one to choose. And one of the exercises that has more fans is the long-distance race. But is this the best option? According to Harvard, not! According to the Dra. I-Min Lee, a professor of Medicine at the University, this is a sport that can result in a negative impact on the joints and in the digestive system. If this may seem like bad news, on the other hand, in the same study, the expert listed the five best exercises for the body.
The study called “Starting to Exercise” (“Starting to exercise” – in free translation) has considered the benefits that these activities promote, such as reducing the risk of cardiovascular disease, diabetes and hypertension, weight loss, gain muscles, strengthening the bones and increasing the capacity of cardiorespiratory and health of the brain.
The best physical exercises for the body
Check out so what are these activities is very powerful to ensure a good quality of life:
It is not news that the swimming is considered a full year. This is because, during practice, are used almost all the muscles of your body, with the great advantage of being an activity of impact almost null, since the water does not force the joints. Regular practice for about 45 minutes, can promote the increase in heart rate, reduction of the risk of type 2 diabetes and stroke, improved mood, and weight maintenance.
2. Tai Chi
This is a martial art is the most widespread in the oriental culture, a time that was born in China century XIII. It is the result of the combination of deep breathing exercises with relaxation through gentle movements. According to the teacher of Harvard university, tai chi is especially suitable for people above the age of 65, a time that corrects posture, improves balance and general mobility, increase muscle strength in the legs (which is great to prevent falls) and promotes well-being.
3. Strength training
It is considered a strength exercise that uses free weight, dumbbells or your own body. It is also worth using other accessories, such as rubber bands and weights in the ankles. According to the study, these modalities reduce body fat and increase lean body mass, in addition to strengthen the muscles and promote a high calorie burn. For all that, these trainings help in the prevention of diseases such as arthritis, back pain, obesity, heart disease and diabetes.
A simple activity, for free, that anyone can do and it still gives a thousand health benefits. Reasons for walking abound! The study showed that a half-hour daily walk can help a person gain a few more years of life, and even assist in the maintenance of memory and prevention of depression.
5. Kegel exercises
These are exercises that aim to prevent or control urinary incontinence and problems on the floor the pelvic. The techniques consist in the contraction and relaxation of these muscles, which can bring benefits to the sexual life of the person. For this reason, you should contract the same muscles that you would use to hold the pee in or a pum and maintain for two or three seconds. Then release and repeat 10 more times. The exercises should be done four or five times per day.
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