Health & Fitness

Top 10 Exercises for good health

You know exercises is good for you and necesary for good health, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

If you’re not an athlete or someone who loves exercises — and you just want to work out for your health or to fit in your clothes better — the gym scene can be intimidating. Just having to walk by treadmills, stationary bikes, and weight machines can be enough to make you head straight back home to the couch.

Yet some of the best physical activities for your body don’t require the gym or ask you to get fit enough to run a marathon. These “workouts” can do wonders for your health. They’ll help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, and even ward off memory loss. Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. No matter your age or fitness level, these activities can help you get in shape and lower your risk for disease. Below is a list of exercises that are good for our health:

1. Swimming

You might call swimming the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. “Swimming is good for individuals with arthritis because it’s less weight-bearing,” explains Dr. I-Min Lee, professor of medicine at Harvard Medical School.
Research has found that swimming can also improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

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2. Strength training

If you believe that strength training is a macho, brawny activity, think again. Lifting light weights won’t bulk up your muscles, but it will keep them strong. “If you don’t use muscles, they will lose their strength over time,” Dr. Lee says.
Muscle also helps burn calories. “The more muscle you have, the more calories you burn, so it’s easier to maintain your weight,” says Dr. Lee. Similar to other exercise, strength training may also help preserve brain function in later years.
Before starting a weight training program, be sure to learn the proper form. Start light, with just one or two pounds. You should be able to lift the weights 10 times with ease. After a couple of weeks, increase that by a pound or two. If you can easily lift the weights through the entire range of motion more than 12 times, move up to slightly heavier weight.

3. Walking

Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.

All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10 to15 minutes at a time. Over time, you can start to walk farther and faster, until you’re walking for 30 to 60 minutes on most days of the week.

 

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4. Kegel exercises

These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too.

To do a Kegel exercise correctly, squeeze the muscles you would use to prevent yourself from passing urine or gas. Hold the contraction for two or three seconds, then release. Make sure to completely relax your pelvic floor muscles after the contraction. Repeat 10 times. Try to do four to five sets a day.

5. Tai chi

This Chinese martial art that combines movement and relaxation is good for both body and mind. In fact, it’s been called “meditation in motion.” Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next. Because the classes are offered at various levels, tai chi is accessible — and valuable — for people of all ages and fitness levels. “It’s particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older,” Dr. Lee says.

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6. Interval Training

This refers to doing almost any type of exercise at a variable pace. For example, if you are walking or doing push-ups, vary the pace of the exercise. You can walk normally for a minute or so, and then speed up a bit, and then return to normal speed several times. For exercises like push-ups, do a few slowly and do others more quickly and, like walking, repeat these faster and slower intervals several times. Interval training helps the body to adjust its aerobic system (heart rate, breathing, and metabolism) to burn more calories to lose weight and strengthen muscles. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.

7. Squats

This exercise is an excellent calorie burner because squats use the largest muscle groups in the body. Squats are exercises that consist of an up and down motion of the body that resembles the motion of getting out of a chair. In fact, some trainers suggest that a person new to trying to do squats can practice by getting up and down from a chair.

The proper way to begin is to keep your back straight, feet spread apart about shoulder length with both arms extended, knees over the ankles and then go downward with your butt just touching the chair; then return to your original standing position. Eventually, stop using the chair and you’ll be doing effective squats. No matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats.

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8. Lunges

Lunges work the same large muscle groups as the squats, but can work additional leg muscles and improve balance. Lunges are done by taking a big enough step forward that the knee forms about a 90-degree angle. However, you must keep your spine in a neutral position (upright position, no bending forward). Your trailing leg, at the same time, should have its knee come close to the floor and have the toes accept significant body weight. Then, return to a standing position and repeat with the other leg. After you master the lunge, you can vary the exercise by placing the advanced leg to the right or left to mimic more variable movement, such as the angles you might encounter during a nature hike.

9. Bent-over Row

This exercise can give the last groups of muscles (back and biceps) a good workout. Beginners can start by sitting on a bench, but the exercise is usually done while standing. You should stand with your feet shoulder-length apart, with knees bent, and hips flexed forward at hip level. Tilt the pelvis forward slightly, contract the abdominal muscles, and extend (straighten) the upper back. Hold your hands straight down beneath your shoulders and make a fist. Then flex your elbows so that your forearms and hands come all the way up and in toward your body. Pause for about a second or two, and return your flexed arms to their previously extended position. People soon add small weights instead of just making a fist.

10. The Plank

The plank is one of the best exercises because it tightens the deepest core muscles. It’s a static exercise where you use your arms to raise yourself off the floor and hold the whole body straight and rigid, like a plank of wood. You can do it anywhere, you don’t need any equipment and it only takes a minute (literally). What’s more, it is more effective than sit-ups and crunches because these work only the superficial abdominal muscles.

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