These are the 5 best exercises for your body
The best exercise for your body is a hotly-disputed topic, but now I-Min Lee, a professor of medicine at Harvard Medical School has waded in with five recommendations. And some of them are fairly surprising, given that running doesn't appear in the line-up at all.
The suggestions can be found in a Harvard Medical School health report called Starting To Exercise, reports the Independent. And here they are...
1. Swimming
The authors of the report say "you might call swimming the perfect workout", thanks to it working every muscle in your body, while getting your heart rate up. Plus, being in water means it's strain-free.
2. Tai chi
Tai chi is a Chinese martial art that combines deep breathing, relaxation and flowing movements. According to the NHS, studies have shown tai chi "can help to reduce stress, improve posture, balance and general mobility, and increase muscle strength in the legs."
3. Strength training
Strength training includes everything from lifting weights, using resistance bands, climbing stairs, hill walks, Pilates and yoga, cycling and body resistance exercises, such as squats, sit-ups, etc. Doing strength exercises might seem daunting, but they are imperative for healthy ageing, as they slow down the rate of bone and muscle loss, help posture, maintain a healthy body weight and flexibility.
The NHS recommend you do strength exercises on two or more days a week that work all of the major muscles.
4. Walking
Brisk walking has many health benefits and is a great form of exercise, as it works the lower body muscles, gets your heart rate up and can be a stress-buster. It's also low impact, making it perfect for those who are new to exercising.
The team at Harvard recommends beginners start with 10-15 minute treks and then building up the intensity and duration to 30-60 minute hikes.
5. Kegel exercises
The team behind the report suggest the right way to do kegel exercises is by squeezing the muscles you would use to keep in urine or gas. Hold this for 2-3 seconds, release and repeat 10 times. They advise, for best results, to do these exercises 4-5 times per day.
Kegel exercises are sometimes called pelvic floor exercises, and are one of the first-line treatments for stress urinary incontinence.
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