It is known that regular exercises are an important part of a healthy lifestyle.
But that doesn’t mean you need to workouts like athletes or professionals.
Some people choose to get a gym membership. Some people simply do exercise at home.
Recent studies have found that to be healthy and strong, you just need to do some easy daily exercise.
They are simple enough for you to lose weight and gain muscles.
These exercises can also improve your balance, strengthen your bones and joints, prevent bladder control problems, and even help prevent memory loss.
Walking
Walking is a simple but effective exercise for both younger and older people.
Walking can help you stay trim, improve your blood cholesterol levels, strengthen joints and bones, help control your blood pressure, and lower your risks for chronic health conditions, such as heart disease and diabetes.
Recent findings also show that walking can help improve memory and prevent age-related memory loss.
Experts suggest people start with walking for about 10-15 minutes at a time. Over time you can start to walk farther.
You should aim to walk for 30 to 60 minutes on most days of the week once your body gets used to it.
Also, it is important to choose a pair of walking shoes you feel comfortable.
Strength training
Recent studies have found that strength training, or resistance training, can bring many health benefits.
The exercise can benefit people with type 2 diabetes, people who try to lose weight, and older people who need to protect their heart and brain health.
You don’t need to go to the gym and use fancy equipment to do strength training. Simple workouts like Lifting weights and pushups will keep your muscles strong.
When you start the exercise, try to start light with just one or two pounds. You should be able to lift the weights 10 times with ease after months of training.
Swimming
Swimming is one of the best exercises because the buoyancy of the water supports your body and takes the strain off painful joints. You can move your body more flexible in water.
Scientists have found that swimming can also improve your mental health and mood. Some water aerobics could help you burn calories and tone up.
Tai Chi
Tai chi is a Chinese martial art that integrates movement and relaxation. It is beneficial for both body and mind and called “meditation in motion.”
Tai chi contains a series of graceful movements, one transitioning smoothly into the next.
You can learn Tai Chi from classes, which are offered at various levels. Therefore, Tai Chi is an exercise for people of all ages and fitness levels.
Kegel exercises
We list Kegel exercises here because they can strengthen your pelvic floor muscles and help you control the bladder.
It is important for preventing incontinence and can be good for both men and women.
To do a Kegel exercise correctly, squeeze and release the muscles you would use to stop urination or prevent you from passing gas.
Alternate quick squeezes and releases with longer contractions that you hold for 10 seconds, and the release for 10 seconds. You should aim for doing three 3 sets of 10-15 Kegel exercises each day.
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