5 Of The Best Exercises Ever, According To Harvard Medical School

In our ever-busy lives, finding time to exercise can be challenging. The sight of treadmills, bikes and weight machines can be daunting in itself. But did you know that many of the most beneficial exercises don't require a gym membership or training for a marathon. These simple exercises can boost your health significantly. They can help with weight control, enhance balance and mobility, strengthen joints and bones, and may even reduce the risk of memory loss.

5 Best Exercises

Regardless of your age or current fitness level, here are the 5 best exercises that will bring you into shape and lower your risk of various diseases, according to Harvard Medical School.

1. Swimming

Swimming is one the best workouts. The buoyancy of water not only supports your body but also manages pain in joints so you can move them more effortlessly. Dr I-Min Lee, professor of medicine at Harvard Medical School says that swimming is the best for people with arthritis because it's less weight bearing.

Research shows that swimming also improves mental health by reducing cortisol (the stress hormone) and boosting serotonin and endorphins.

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2. Tai Chi

Also known as 'meditation in motion', Tai chi is a Chinese martial art that mixes movement with relaxation, which is good for both the body and mind. It combines a series of graceful movements, one transitioning easily into the next. Tai chi is accessible as classes are offered for beginner's as well, so your age or fitness level doesn't matter. Dr Lee advises that it is particularly beneficial for older individuals because it improves balance, and balance is something we lose with age.

3. Strength training

If you think strength training is only for wrestlers and athletes, you are mighty wrong. You can start with light weights that won't necessarily bulk up your muscle but will keep them strong. Dr Lee cautions that if you don't use muscles daily, they will lose their strength with time.
He added that the more muscle you have, the more calories you burn, so it's eaiser to manage your weight. It may also aid in brain function as you grow old.

However, as a beginner, start with lighter wieghts and after a few weeks, increase that by a kilo or two. If you can smoothly lift the weights more than 10 times, you can opt for a slightly heavier weight.

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4. Walking

You might think that walking has limited benefits, but walking is actually a simple, yet powerful exercise. It can help you stay slim, postivitely impact cholesterol levels, strenghten bones, keep blood pressure in check, elevate your mood and lower your risk of diabetes and heart disease. Studies also show that walking like other exercises can improve memory and prevent age-related memory loss.

All that is required is a good pair of sneakers that support your feet. Start with walking for around 10-15 minutes and gradually increase it to 30-60 minutes on most days of the week.

5. Kegel exercises

These exercises might not help tone you up but they have an important function that is to strenghten the pelvic floor muscles that help in bladder control. Strong pelvic floor muscles can help prevent incontinence. Contrary to popular belief, kegel exercises are not only beneficial for women, but can help men too.

To practice kegel exercises, all you need to do is squeeze your muscles and hold it for two to three seconds, then release. You must relax your muscles completely after the contraction. Repeat this 10 times and try to do four to five sets everyday.

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