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Dr K K Aggarwal

Four of the best exercises you can ever do

By Dr K K Aggarwal
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  • Swimming. It is a perfect exercise. Swimming is good for individuals with arthritis because it’s less weight-bearing.
  • Strength training. Lifting light weights won’t bulk up your muscles, but it will keep them strong. If you don’t use muscles, they will lose their strength over time.
  • Walking. Walking is simple yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood and lower your risk for diseases like diabetes and heart disease.
  • Kegel exercises. These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with these exercises, they can benefit men too.

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 then release for 10 seconds. Work up to three sets of 10–15 Kegel exercises each day.

(Source: Harvard HealthBeat)

5 Of The Best Workouts You Can Ever Do: Harvard Medical School

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1. Swimming: Swimming is good for individuals with arthritis because it’s less weight bearing. Swimming can improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

2. Tai Chi: It is good for both body and mind. In fact, it’s been called “meditation in motion. Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next. Because the classes are offered at various levels, tai chi is accessible, and valuable, for people of all ages and fitness levels. “It’s particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older,” Dr. Lee says.

3. Strength training: Lifting light weights won’t bulk up your muscles, but it will keep them strong. If you don’t use muscles, they will lose their strength over time. Muscle also helps burn calories. The more muscle you have, the more calories you burn, so it’s easier to maintain your weight. Strength training might also help preserve your ability to remember.

Before starting a weight training program, be sure to learn the proper form. Start light with just one or two pounds. You should be able to lift the weights 10 times with ease. After a couple of weeks, increase that by a pound or two. If you can easily lift the weights through the entire range of motion more than 12 times, move up to slightly heavier weight.

4. Walking: Walking is simple yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood and lower your risk for a number of diseases (diabetes and heart disease for example). A number of studies have shown that walking and other physical activities can improve memory and resist age-related memory loss.

All you need is a well-fitting and supportive pair of shoes. Start by walking for 10 to 15 minutes at a time. Over time, walk farther and faster until you are walking for 30 to 60 minutes on most days of the week.

5.  Kegel exercises: These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too.

To do a Kegel exercise correctly, squeeze and release the muscles you would use to stop urination or keep from passing gas. Alternate quick squeezes and releases with longer contractions that you hold for 10 seconds, release, and then relax for 10 seconds. Work up to three 3 sets of 10-15 Kegel exercises each day.