Here are the 5 most beneficial physical activities for health according to a Harvard study

Playing sports helps oxygenate cells, fight free radicals and preserve cardiovascular health. Unfortunately, all sports are not equal in terms of benefits for the body. Some have an excessive impact on the joints, others end up hurting the back while still others, too intense, would be bad for the health of the heart according to Santé.fr… In short, it is not easy to navigate all this mess. But a study by Harvard Medical School, published on the site ofHarvard Health Publication, has revealed the 5 most beneficial physical activities for our body. To see more clearly…

Number 1: Swimming

Swimming is part the softest sports for the body. Without impact, it allows you to practice physical activity without fully feeling the intensity thanks to buoyancy exerted by the water. It also allows you to work all the muscles of the body at the same time, which is not necessarily the case for all sports. But what do the authors of the study think? Well, according to Dr. I-Min Lee, professor of medicine at Harvard Medical School:

“Swimming is beneficial for people with arthritis because it allows you to bear less weight.”

Good to know !

Number 2: Tai Chi

Tai Chi is a discipline derived from martial arts that is part of traditional Chinese medicine. Consists of “perform a series of continuous and circular movements performed slowly and precisely in a pre-established order”, according to Health passport. Very gentle on the bodythis practice allows you to relax by making all the muscles work without having the impression of forcing.

And if it’s part of this ranking, it’s because “Balance is an important component of fitness, and balance is something we lose as we age”, again according to Dr. Lee. And what better way to work on your balance than this practice that works on supports and on the succession of slow but precise movements?

Number 3: Bodybuilding

Bodybuilding is a double-edged sword. If an extreme practice is not recommended by Harvard scientists, not working your muscles causes a loss of strength over time. Of course, you have to start very soft before doing more advanced sessions (to avoid injury). Dr. Lee advises “Start light, lifting weights of one or two kilos. You should be able to lift weights 10 times with ease. After a few weeks, gain weight by a pound or two. If you can easily lift weights through the full range of motion more than 12 times, switch to slightly heavier weights. »

Number 4: Walking

Walking is one of the most accessible and adaptable physical activities in our daily lives, whether we live in the city or in the countryside. But what exactly are its advantages? The study explains it very simply: “Walking is a simple but powerful exercise. It can help you improve your cholesterol levels, strengthen your bones, control your blood pressure, improve your mood, and reduce your risk of contracting a number of diseases (diabetes and heart disease, for example). »

If the French authorities recommend taking at least 10,000 steps a day, Harvard Health Publishing instead counts this exercise in minutes. Thereby : “Once you put on your trainers, walk for 10-15 minutes. Then, increase to 30-69 minutes several times a week to reap the full benefits.

Number 5: Kegel exercises

Last but probably the most amazing activity on this list: Kegel exercises. If you don’t know this discipline, don’t worry, before reading this study, we didn’t know it either. To put it simply, the latter consists of “strengthen the pelvic floor muscles that support the bladder” according to the study. The explanation continues “Strong pelvic floor muscles can go a long way in preventing incontinence. » Okay, but how exactly do you build your pelvic floor? By contracting the same muscles that we contract when we want to urinate. We do it during 2 to 5 seconds, then release. It takes Rrepeat the exercise 10 times with 5 sets a day. An entire program that will bear fruit in a few years, you’ll see!

Ok but how many times is it useful to practice these sports?

According to the study: “As long as you engage in some form of aerobic exercise for at least 30 minutes a day and include two days of strength training a week, you can consider yourself an ‘active’ person. » A fairly high (and somewhat guilty) average that won’t always be very easy to maintain, especially for the busiest among us. But at least we know!

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