The Best 5 Exercises
Regular exercise can improve your mood, boost your ability to fight off infection, reduce your risk for heart disease, diabetes, high blood pressure, and colon cancer. Hundreds of studies show that exercises help you feel better and live longer. A morning exercise is the best way to start your day!
These 5 exercises will help to keep your weight under control, improve your balance, strengthen your bones, protect your joints, prevent bladder control problems, and reduce the risk of memory loss and other diseases.
The water supports your body and takes the strain off painful joints. Swimming is excellent for people with arthritis because it is less weight-bearing. Studies show that swimming can also improve your mental state and make you feel better. Water aerobics help you burn calories and tone up the muscles.
Yoga increases strength, flexibility, fitness, reduces blood pressure, relieves your stress, calms your mind, increase your feelings of happiness and well-being.
When practiced regularly, yoga can become a powerful and sophisticated discipline for achieving physical, mental and emotional well-being.
- Strength Training
“Use it or lose it!” is the saying. If you do not use your muscles, you will lose them over time. “The more muscles you have, the more calories you burn” says Dr. Lee from Harvard Medical School.
With just two sessions per week, weight training could help to prevent the osteoporosis, strengthen the bones and muscles, tone your body and boost your confidence in your life.
Make sure to start light and be able to lift the weight 10 times with ease. After a couple of weeks, increase the weights. If you could lift the weights easily more than 12 times, move to the next heavier weight.
Walking is simple and yet powerful. It may reduce the cholesterol levels, strengthen bones, reduce the blood pressure, lift your mood, and reduce the risks of having diseases such as diabetes and heart disease. Studies show that walking and other physical activities can improve memory and prevent dementia.
If you have not done walking before, start slow walking 10 to 15 minutes everyday in the first week. Then walk faster and farther unti you walk 30 to 60 minutes at least 5 days per week.
- Kegel exercises
Kegel exercises help strengthening the pelvic floor muscles that support the bladder, the womb and the bowels. Strong pelvic floor muscles can prevent incontinence.
To do a Kegel exercise correctly, squeeze the muscles you would use to prevent yourself from passing 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.