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In our journey towards health and vitality, exercise is undoubtedly our most faithful companion. But in this colorful world of sports and activities, which exercise could become the starting point of your healthy habit formation?
You might think of marathons, those thrilling long-distance running events. However, Professor I-Min Lee from Harvard Medical School reminds us that long-distance running can put extra strain on knee joints and the digestive system, potentially leading to other health issues over time. Therefore, Harvard Medical School’s “Starting to Exercise” health report recommends five more suitable forms of exercise for those looking to lose weight and build muscle.
1. Swimming: Full-Body Exercise in Water
Swimming, a full-body workout performed in water, not only enhances blood flow return to the heart and increases blood supply to the brain, helping prevent and treat cardiovascular diseases, but also burns excess body fat through water resistance, achieving weight loss and body sculpting effects. In water, our joints bear almost no weight, which helps increase bone density, reduce spinal burden, and decrease pressure on the neck and lumbar spine. Additionally, swimming promotes endorphin secretion, helping reduce stress and anxiety.
2. Tai Chi: The Art of Balance Between Movement and Stillness
Tai Chi, a slow and deliberate exercise, improves cardiovascular function and reduces blood pressure through coordinated body movements while enhancing joint flexibility and elasticity. Long-term Tai Chi practice can promote hormone secretion, strengthen the endocrine system, boost immunity, and prevent diseases. Moreover, the balance and coordination practices in Tai Chi can significantly improve our abilities and reduce the risk of falling.
3. Strength Training: A Symphony of Muscles and Bones
Strength training, which enhances muscular strength and endurance, increases bone density by applying pressure to the skeletal system, reducing the risk of osteoporosis. It improves daily activity capabilities, protects joints from injury, enhances balance, and reduces fall risk. Furthermore, strength training can alleviate symptoms of many chronic conditions, including arthritis, back pain, obesity, heart disease, depression, and diabetes.
4. Walking: Health Secrets in Simple Steps
Walking, a simple yet effective form of exercise, can strengthen heart function and reduce the risk of heart disease. It helps burn calories, control weight, and even promote weight loss. Post-meal walking can help lower blood sugar levels, aiding in preventing and managing diabetes. Walking also helps lubricate and strengthen muscles that support joints, particularly beneficial for knees and hips. It can reduce anxiety, depression, and negative emotions while boosting self-esteem and overall mood.
5. Kegel Exercises: The Hidden Power of the Pelvic Floor
Kegel exercises, targeting pelvic floor muscles, benefit both men and women through active and regular contraction and relaxation of the pelvic floor muscle group. These exercises not only prevent urinary incontinence and pelvic organ prolapse and treat prostate issues but also enhance sexual quality of life. The correct method for Kegel exercises is: tighten the urination muscles, maintain contraction for 2-3 seconds, then release, repeating 10 times. For optimal results, it’s recommended to perform this exercise routine 4-5 times daily.
Among these exercises, we can find not only health and vitality but also happiness and satisfaction. Let’s choose an exercise that suits us and begin this wonderful journey to health!
