According to professor I-Min Lee, the old-style sport is not as good as many people think. Instead of running long distances, which can make joints and digestive systems problematic, Lee recommends five other types of exercise.
According to his research entitled "Starting to Excercise" the 5 types of exercise produce various benefits ranging from weight loss and muscle formation to protect the heart and brain, and strengthen bones.
Check out what the best sports he recommends.
1. Pool
Swimming can be the most perfect sport. In addition to moving almost all the muscles of the body, swimming also increases the heart rate to improve heart health and keep the brain from aging problems. Plus, being in a floating position makes this sport almost free from cramps.
"Nice pool for people who have arthritis because the body does not lift weights," Lee said.
Swimming routine of at least 30 to 45 minutes, including in aerobic-type family, which recently according to research can help fight depression, raising moods, reduce stress, and other benefits.
2. Tai chi
Tai Chi-also called tai chi chuan-is a Chinese martial art that combines a series of graceful and flowing movements to create motion meditation. This exercise is done slowly and gently with a high level of focus and special attention given to breathe deeply.
Because tai chi participants have their own level of speed, this sport can be performed by a variety of people-regardless of age or fitness level.
Tai chi "is very good for the elderly because balance is an important component of fitness, and as we age our balance will be reduced," Lee said.
3. Strength training
The most basic, strength training involves heavy use to create resistance to gravitational pull. The weight can be your own body, or free weights like barbells or dumbbells.
Research shows that you can use heavy loads and small amounts of reps or light weight and more repetitions to build stronger and stronger muscles.
Chris Jordan, a sports physiologist who sports a 7-minute viral video, says that healthy adults need at least two or three to four days of regular exercise from four to five days of exercise each week.
You can also use high intensity interval training, which combines the benefits of cardiovascular cycling or running with resistance training, to achieve the same or similar results. Whatever exercise you try, the most important thing is to keep doing it. "To achieve results, consistency is key," Jordan said.
4. Walking
It may not sound significant, but walking can be a powerful drug. Some studies show that walking for at least 30 minutes-even at medium or slow speed-can benefit the brain and body.
One recent study found that in adults aged 60 to 88, walking for 30 minutes four days a week for 12 weeks strengthens connectivity in the brain region, where weak connections are associated with memory loss.
A pilot study of severe depression also found that only 30 minutes of treadmill walking for 10 consecutive days was "enough to produce clinically relevant and statistically relevant depression."
If you currently do not exercise regularly, Harvard health researchers recommend starting your walking routine for 10-15 minutes and gradually boosting up to 30 or 60 minutes.
5. Kegel
Kegels are important for men and women because they help strengthen some of the muscles commonly called pelvic floor muscles. As we get older, these muscles-including the uterus, bladder, small intestine, and rectum-may begin to weaken. Keeping it strong can have important benefits, one of which prevents bedwetting.
The right way to do kegel is like squeezing the muscles you'll use to hold urine, according to Harvard research. They recommend holding the contractions for two to three seconds, releasing, and repeating 10 times while urinating. For best results, do four to five times a day.
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