One of the
goals repeated by the majority of people when starting to do
sport is weight loss. But as you get older, we find it more and more
difficult achieve it and the sports activities that we can undertake are reduced (although if you know how to do it, you can practice different sports, such as
run either
strength training).
Pursuing this goal,
Dr. I-Min Leeprofessor in the department of epidemiology of the School of Health of
harvardhas conducted a study to discover the
five exercise modalities that have the most benefits on health and the prevention of chronic diseases, eliminating the
excess body fat.
Their conclusions boil down to five ways to exercise that have wide-ranging benefits: They help
lose weightimprove the
balance and the range of
motionstrengthen the
bonesprotect the
jointsprevent problems of control of the
bladder and even the loss of
memory.
So, regardless of the
age that you have or your
physical conditionthese five activities will help you stay in shape and reduce the risk of
diseases without applying too much stress to your body, so it will be more difficult
injure you:
Swimming is one of the most effective exercises to lose weight, according to Harvard. /
Swimming to improve endurance
Swim It is a great option to improve our ability
cardiorespiratory stimulating a large number of muscles while increasing the
pulsations. Other interesting options are
water aerobics, as they help burn calories and tone you up.
All these benefits are achieved without a
excess tension on our joints, a problem that other exercises with more
impact like running. The
buoyancy of water supports the body and eliminates tension: «Swimming is good for people with
arthritis because it supports less weight, ”explains the expert.
walk to be active
Walking helps keep fit, improves levels of
cholesterolstrengthens the
bonescontrol the
blood pressure, improve the state of
cheer up and reduces the risk of a number of
chronic diseases. You may think that running is better than walking and, although it is true that it helps to burn more
caloriesDepending on your age and your physical condition, it would not be the most appropriate.
You can start walking for
about 10 to 15 minutes at a high intensity and, over time, walk faster and faster, until you can walk
30 to 60 minutes at least 5 days a week.
Furthermore, a study conducted by
Jack McNamaraprofessor of clinical exercise physiology at the University of East London, says that
walk towards back burns more calories because the heart pumps faster and you activate the
metabolism in less time.
Tai chi is one of the most effective exercises to lose weight, according to Harvard. /
Tai chi for a healthy mind in a healthy body
This
chinese martial art that combines movement and relaxation is good for both the body and the mind. Tai chi is made up of a series of graceful movements linked together in a
smooth and flowing. “It’s particularly good for older people because the
balance is an important component of fitness and balance is something we lose as we
we get oldsays Dr. Lee.
Strength training, the fundamental pillar
strength training is
fundamental for physical health and body composition. Although the training of
endurance has occupied most of the studies on health, the force has spent many years making its way and demonstrating that it is equal to or more important than the
aerobic exercises.
at the time of
lose weight we need to stimulate our muscles to retain the greatest amount of
muscle mass. “The more muscle you have, the more
calories you’ll burn, so it’s easier to maintain your weight,” says Dr. Lee.
Kegel exercises
Dr. Lee has researched women’s specific health, which is why she emphasizes
Kegels to strengthen and
the pelvic floor. This body area, which is also very important in men, prevents
loss of urine in women and improves their sexual function, especially after being mothers and at an advanced age.
To do a
kegel exercise correctly, squeeze the muscles you would use to keep from urinating or passing gas. Keep the
contraction for two or three seconds and then release it. Be sure to completely relax your
pelvic floor muscles after contraction. Do four to five sets of
10 repetitions up to date.
