November 25, 2019
Walking, swimming, lifting weights and doing tai chi are some of the options recommended by specialists.


Exercise is essential to stay healthy. In fact, according to the World Health Organization, the absence of physical activity represents the fourth risk factor when it comes to mortality.

It is estimated that physical inactivity is the leading cause of approximately 21% -25% of breast and colon cancers. 27% of cases correspond to diabetes and approximately 30% to the burden of ischemic heart disease.

A good option to be active is to perform an exercise routine. Here are the five most complete options, according to Harvard University specialists.


A good walk is the first of the exercises they recommend. Scholars say that walking for just 30 minutes increases the function of the immune system and can decrease joint pain. You can start walking for 10 to 15 minutes every day. Over time, it increases more and more, until it is done for 30 to 60 minutes on most days of the week. This time can be even going or returning from work.


It has always been said that swimming is one of the most complete exercises because it offers all the cardiovascular benefits of running without affecting the joints. In addition, it has been linked to better mental health, decreased joint pain and even strengthening the lungs. "If you have the opportunity to take a dip, for the sake of health, do it," say Harvard specialists.

Kegel exercises

This routine is based on contracting and relaxing the pubococcygeal or elevating muscle of the anus (main pelvic floor muscle) several times a day to increase its strength and endurance. It is proven that these exercises strengthen and improve the elasticity of the pelvic floor. And Harvard experts say that both women and men should practice them because strong muscles in this area can greatly contribute to preventing incontinence.

How to do them? Without pressing the muscles of the legs or abdomen, the buttocks contract. When urinating, it can be done in installments. Cut and restart until finished. For two minutes, three times a day, it is enough. It can be anywhere: in the car or at the desk.

Strength training

I-Min Lee, a professor at Harvard Medical School, is clear in saying: "If you don't use your muscles, they will lose their strength over time." In that sense, "the more muscle you have, the more calories you will burn, making it easier to maintain your weight," he adds. So it is recommended to start lifting a pair of weights.

Tai Chi

It is a Chinese martial art that, in addition to activating the body, brings all the benefits of meditation to a rhythmic and choreographed movement. Tai Chi can improve the strength of the lower and upper body, as well as flexibility and balance. "It is very complete and particularly good for older people because balance is an important component of fitness, and this is lost as you get older," says Dr. Lee.


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