“More exercise” is at the top of the to-do list for many people. But if you’re already getting your workout clothes ready – which activity should you choose? A new study from Harvard University provides insight.
A little more endurance, a slightly firmer body – and suddenly you feel ten years younger?! Of course, it’s not that simple. Still, “more exercise” is one of the top three evergreen New Year’s resolutions. Why? Because physical activity feels good, clears the mind, and naturally has a positive impact on well-being and life expectancy.
But which sport should you choose? That’s up to each individual. However, according to a new study from Harvard University, there are five sports that are particularly beneficial to health. “These workouts can work wonders for your health. They help you control your weight, improve your balance and range of motion, strengthen your bones, protect your joints, and even prevent memory loss,” states the Harvard Medical School website.
These 5 Sports Are Best for Your Health
1. Swimming
No other sport is as versatile and effective as swimming. Numerous studies confirm the positive effects of this full-body workout, which, thanks to water buoyancy, feels wonderfully light and is easy on the joints. Swimming improves strength, metabolism, and endurance while strengthening all muscle groups. It’s especially beneficial for people with physical conditions such as arthritis. Whether you’re swimming leisurely laps, practicing powerful strokes, or doing water aerobics—anything that feels good is allowed.
2. Tai Chi
This Far Eastern martial art, known as “meditation in motion,” began its global rise a few decades ago. Since then, it’s common to see groups of practitioners in public parks slowly and deliberately moving their bodies under the guidance of an instructor. Originally from China, Tai Chi is also known as shadowboxing. The flowing, organic movements promote strength and balance while calming the mind. It’s particularly beneficial for older adults as a gentle exercise routine.
3. Strength Training
“If you don’t use your muscles, they will weaken over time,” explains Dr. I-Min Lee, a professor at Harvard Medical School. That’s why regular strength training isn’t just about building muscle mass but also about maintaining and improving muscle strength. An additional benefit: muscles burn calories, making it easier to maintain weight. According to researchers, patience is crucial in this sport.
“Start light, with just one or two kilograms. You should be able to lift the weights ten times with ease. After a few weeks, increase the weights by one or two kilograms. If you can lift the weights more than twelve times with ease through the full range of motion, switch to slightly heavier weights.”
4. Walking
Sounds too simple to be true? Not at all. The experts in the Harvard study agree that simple walking is one of the best exercises for health—and it’s the easiest to integrate into daily life.
“Walking is a simple but powerful exercise. It can help you stay slim, improve your cholesterol levels, strengthen your bones, control your blood pressure, boost your mood, and lower your risk for various diseases (such as diabetes and heart disease),” states the Harvard Health Publishing report.
The minimum is ten to fifteen minutes per session. If possible, increase this to 30 to 60 minutes. By the way, like any other physical activity, walking is not only good for the body but also has extremely positive effects on the mind—especially memory. According to studies cited by the Harvard team, regular exercise can slow down or even prevent age-related memory loss.
5. Pelvic Floor Training (Kegel Exercises)
Anyone who has gone through pregnancy already knows: the pelvic floor is a chronically underrated part of the body. Many people only become aware of its importance as they age—often when they experience problems. According to Harvard researchers, regular pelvic floor training is one of the five healthiest forms of exercise.
“A strong pelvic floor can significantly help prevent incontinence,” states Harvard Health Publishing. And this applies to both men and women.
The clear advantage of this “sport”: it can be done anytime, anywhere. Here’s how:
“To correctly perform a Kegel exercise, contract the muscles you would use to stop urination. Hold for two to three seconds, then release. Be sure to fully relax your pelvic floor muscles after contracting. Repeat this exercise ten times. Try to do four to five sets per day.”
Whatever Sport You Choose – Just Do It Regularly!
Finally, the researchers conclude: “Regardless of your age or fitness level, these activities are among the best exercises you can do to stay fit and reduce your risk of disease.” Of course, the key is to stay consistent.
“As long as you engage in at least 30 minutes of aerobic exercise daily and include strength training two days a week, you can consider yourself an active person,” say the researchers at Harvard Medical School.
