How To Get In Shape Without Running

October 18, 2017

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You want to get into shape but hate running!  Sound familiar?  Not to worry as a professor of medicine at Harvard Medical School sys that Long-distance running can be hard on your joints and digestive system. Dr. I-Min Lee just completed a detailed health report and outline fie other types of workout that work equally well in weight loss, muscle building, boosting your heart and brain health and strengthening your bones. #1 is swimming, which uses nearly every muscle in your body. Swimming regularly for at least 30 to 45 minutes gives you an aerobic workout– which is linked to raising your heart rate to improving your heart health. It also protects the brain from age-related decline. Plus it is low impact and easy on your joints.  #2 Tai Chi.  The 13th century Chinese martial art combines deep breathing and relaxation with flowing movements and is practically beneficial for those 65 and older as Tai Chi improves balance, which is lost as we get older. #3 Strength training involves weight training which is a great way to reduce body fat and increase lean muscle mass as well as develop strong bones and increase your metabolism to help you burn more calories. #4 Kegel exercises are not just for women as men can also benefit from exercising muscles that control urine and gas to prevent urinary incontinence and other pelvic floor problems. It's recommend holding the contraction for two to three seconds, releasing, and repeating 10 times. For the optimal results, do them four to five times a day. #5 Walking may sound insignificant but a brisk daily walk of just 20 minutes could add years to your life. If you don't currently exercise regularly, the researchers at Harvard recommend starting off with 10-15 minute treks and building up to 30 or 60-minute hikes.

SOURCE: Daily Mail

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