Harvard Medical School has conducted extensive research into the benefits of exercise on our physical and mental health. Here are 5 scientifically proven forms of exercise that can boost your health and well-being:.
1. Aerobic Exercise
Aerobic exercise is any activity that increases your heart rate and breathing, such as running, cycling, or swimming. It is a great way to improve your cardiovascular health and increase your endurance.
Harvard recommends that adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for optimal health benefits.
2. Strength Training
Strength training, also known as resistance training or weightlifting, is another important form of exercise that helps build strength and muscle mass. It can improve bone density, balance, and metabolism.
Harvard recommends that adults should perform strength training exercises at least two times per week, targeting all major muscle groups, such as the chest, back, arms, and legs.
3. Yoga
Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation to improve both physical and mental health. It can reduce stress, improve flexibility and balance, and alleviate chronic pain.
Related Article
Harvard Scientists Recommend These 5 Forms of Exercise
Harvard recommends practicing yoga for at least 30 minutes per day, five times per week.
4. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a form of exercise that alternates between short periods of high-intensity exercise and recovery periods of lower intensity exercise.
It has been found to improve cardiovascular health, insulin sensitivity, and metabolism. Harvard recommends incorporating HIIT workouts into your fitness routine once or twice per week.
5. Tai Chi
Tai Chi is a Chinese martial art that is practiced for its health benefits, including improving balance, coordination, and flexibility. It is also a great form of low-impact exercise that can reduce stress and improve relaxation.
Harvard recommends practicing Tai Chi for at least 30 minutes per day, three to five times per week.
