- Long-distance running can be hard on your joints and digestive system
- Harvard professor Dr I-Min Lee outlines alternatives which are better for you
- She says swimming is 'the perfect workout' because it uses nearly every muscle
- Read on to find out which activity increase metabolism to help burn more energy
- And just 20 minutes of one exercise a day could cut the chance of dying early
We all know we should be exercising, and many of us believe we need to be pounding the pavements to make a real difference to our health.
But that's not so, according to Dr I-Min Lee, a professor of medicine at Harvard Medical School.
Long-distance running can be hard on your joints and digestive system, and instead she recommends five other types of workouts.
These are detailed in a Harvard Medical School health report called 'Starting to Exercise' which outlines some of the best exercises to carry out.
Their benefits include weight loss, muscle building, boosting your heart and brain health and strengthening your bones – with no collapsing across a marathon finish line needed.
Dr Lee's recommendations are listed below:
1. Swimming
According to Dr Lee, swimming is 'the perfect workout' because it 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.
2. Tai chi
Tai chi combines deep breathing and relaxation with flowing movements.
Originally developed as a martial art in 13th-century China, it is accessible for a wide variety of people, regardless of age or fitness level since practitioners go at their own pace.
3. Strength training
This type of training involves using weight – which can be your own body, free weights like barbells or dumbbells – to create resistance against the pull of gravity. You can also use elastic bands or weighted ankle cuffs.
Experts hail this type of exercise as 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. Walking
It might sound insignificant, but walking – even just in small amounts on a regular basis – can work wonders for your health.
Scientists discovered that a brisk daily walk of just 20 minutes could add years to your life.
The Cambridge University study of 334,000 people found that even a modest amount of activity prolonged life. And the least fit had the most to gain.
5. Kegel exercises
Kegel exercises can help you prevent or control urinary incontinence and other pelvic floor problems. They are important for both men and women.
Many factors can weaken these muscles, including pregnancy, childbirth, surgery, ageing and being overweight.
