The 5 best exercises, according to a Harvard professor

What is the best exercise is a very discussed topic and there are opinions for all tastes. Dr. I-Min Lee, professor of medicine at Harvard University, gives us his five recommendations in a report, Starting to Exercise, from the university.

According to the report, here are the 5 best exercises for the body.


The authors affirm that swimming could be qualified as the perfect training: it starts all the muscles of the body, at the same time as it raises the heart rate. Also, being in the water decreases muscle tension, which is ideal for individuals with arthritis


The Tai chi is a Chinese martial art that combines breathing exercises with various gentle circular movements. Several studies show that it helps reduce stress, improves postural hygiene, balance, and general mobility, increasing muscle strength in the legs.

It’s particularly good for the elderly because balance is fundamental in physical form and is something that tends to be lost as we grow older.

Strength routines

Or strength training, which includes weights, resistance bands, climbing stairs, walking up the hill, Pilates, yoga, cycling, and others. It may seem daunting, but it is a type of exercise that is imperative to age healthy, it slows down the loss of muscle and bone mass, improves postural hygiene and keeps the body at an ideal weight and flexibility.

The recommendation is to do it two or more days a week, making all the main muscles work.


Brisk walking is a splendid form of exercise, with innumerable benefits for the body. It makes the muscles of the lower part of the bodywork, raises the heart rate and minimizes stress. It also helps with joints, but without the impact that running would cause. It is perfect for those who start exercising.

The Harvard team recommends starting with 10-15 minute walks and progressively increasing the intensity and duration to half or even one hour.

Kegel exercises

Or the muscle or the pelvic floor. And no, they are not just for women. They are designed to strengthen the muscles of the lower trunk. The correct way to do them is to contact them to stop the urination, or the gases, keep them contracted for two or three seconds and then relax them, repeating ten times the operation.Kegel exercises are the starting treatment for urinary incontinence problems.