We can do a lot for our he alth with regular exercise. Scientists from the Harvard Medical School also provide an answer to which sport can do the most for our physical, mental and spiritual well-being
A sound body in a sound mind - says the classic saying. We have known for a long time that exercise has an extremely positive effect not only on the he alth of our body, but also on our psychological well-being. In addition to various special diets, today's fitness culture produces a multitude of training philosophies, from the most modern machines to functional training to the most colorful music and dance group sessions. Anyone can find the one that suits them best among the individual forms of exercise, but for many, the huge selection raises at least as many question marks. Its own representatives declare each training method as the one true belief, while in the case of the others they try to exaggerate the various joint and other loads. In the end, all sports will be like this, and the knee, hip, spine, elbow, etc. killer at the same time, and thus the choice becomes more and more difficult. For those who would rather entrust themselves to independent experts, here are the five best forms of exercise recommended by Harvard Medical School doctors!
1 – Swimming
Swimming can even be called the perfect workout, experts write. It works every muscle group in the body, improves heart he alth, and protects the brain from aging. In addition, it relieves the joints almost completely, and lying on the water relieves the forced postures that develop during the day. An occasional half to three-quarter hour swim - being an aerobic form of exercise - relieves stress, improves mood, and helps preserve our vitality. You can read more about the physiological and psychological effects of swimming here.
2 – Tai Chi
Perhaps the biggest advantage of this martial art style of Chinese origin, which is not yet particularly popular in our country, is that it is available to practically everyone, regardless of age and fitness level. The essence of tai-chi is the perfect development of soft and light movements, as well as the movement-meditative state achieved by them. During practice, it is extremely important to learn the correct breathing technique, to maintain deep concentration and inward attention, and to continuously maintain balance. It is especially recommended for older people because of the latter.
3 – Reinforcement
The essence of any strength-building training is that, just like in our everyday activities, we resist the force of gravity with our body. Whether it's training with dumbbells or your own body weight, you can do more repetitions with small weights or fewer repetitions with large weights, but if you're more committed, you can even engage in high-intensity training. Experts recommend 2-5 training sessions per week, but the main thing is persistence and regularity.
4 – Walk
No, you don't have to run at all costs. It may sound strange that walking is included among sports, but research data shows that it has many positive effects on a person's well-being. Walking for half an hour a day is enough, for example, to significantly reduce the symptoms of depression, but also to make the memory of older people work significantly better. In connection with the latter, research also reports specific brain changes. In addition, walking is not so strenuous that it takes away the desire to exercise for a long time, so it is not difficult to catch the thread. Those who have never exercised in their life can start with, for example, 10-15 minute stages, which can then be gradually expanded to 30 or even 60 minute outings, or even a hike.
5 – Kegel Exercises
Exercises that strengthen the muscles of the pelvic floor are extremely useful for both men and women, not only for the prevention of complaints related to incontinence, but also for a more enjoyable sex life, for example. These relatively small muscles lose their strength significantly with advancing age, we can prevent their weakening with active "training". The essence of the exercises is to tense the muscles of the pelvic floor and then - after a few seconds - release them. For practice, it is worth experiencing this, for example, while urinating: by tensing our muscles, we can stop urination for a few moments. Later, we can actually do them in any life situation, but in order to achieve the best results, according to the experts, it is recommended to include 4-5 training sessions a day.
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