They can greatly improve health, reduce the risk of disease, strengthen bones and joints, promote weight loss, and even enhance brain capacity. Are you looking for the most effective sports to get back in shape and live better? Harvard Medical School has the answer, identifying the 5 most beneficial physical activities for everyone. Let’s see together how and why.
The most effective sports according to Harvard
“These workouts can really do wonders for your health. They help control weight, improve balance and mobility, strengthen bones, protect joints. And even prevent memory loss.” Harvard Health Publishing from the School of Medicine states. “Regardless of age or fitness level, these activities are the best exercises you can do. They will help to get fit and reduce the risk of disease.” What is the right pattern according to Harvard Medical School? “Do some form of aerobic exercise for at least 30 minutes a day. And include two days of stronger exercise per week…”
The fluidity of swimming
Swimming is the best sporting activity there is, confirmed not only by Harvard Medical School but by various studies. The “buoyancy” of the water supports the body, softening the intensity of activity on the joints. Movements become more fluid and less stressful. Dr. I-Min Lee, professor of medicine at Harvard Medical School, explains that swimming is especially beneficial for people with arthritis, as it allows them to carry less weight. In addition, by training all the muscles in the body, it promises to increase strength, metabolism and fitness. Swimming is also an aerobic activity that improves physical and cardiovascular fitness. An alternative in water immersion is water aerobics.
The sacredness of Tai Chi
Also called “meditation in motion,” Tai Chi, a Chinese martial art, combines gentle movements with relaxation. In a Tai Chi session, through fluid, organic gestures, you gently work all your muscles while calming your mind. Accessible to all ages and physical conditions, it is especially useful for older people, as balance becomes crucial as we age.
The strength of weights
Harvard experts do not suggest lifting weights excessively, but emphasize the importance of increasing muscle strength. Dr. Lee explains that if you do not use your muscles, they will lose strength over time. Weight training not only helps keep weight under control, but can also preserve brain function, especially in old age. The important thing is to start carefully and gradually increase the weights.
Walking is good for you
Although simple, walking is a powerful exercise that can help maintain fitness, improve cholesterol levels, strengthen bones, control blood pressure, improve mood, and reduce the risk of diseases such as diabetes and heart disease. Several studies show that walking can even improve memory.
The effectiveness of Kegel exercises
Despite being less well known, Kegel exercises are included in the top 5 most effective activities according to Harvard Medical School. These exercises strengthen the pelvic floor muscles that support the bladder. Important to note that this activity is not just for women. To properly perform a Kegel exercise, you must stress the muscles used to prevent urine, hold the contraction for two to three seconds and release it. Repeat the exercise 10 times per set, trying to perform four to five sets a day. Try it to believe!
