5 Exercises That Boost Fitness and Fight Disease

By Dr. David Samadi

We’ve all heard it – getting in shape can help reduce the risk of chronic diseases. But turning that advice into action can be challenging. Where should you start? Which exercises help you meet your fitness goals while promoting better health?

The good news is that specific exercises can help you get fit and improve your overall health. These exercises keep your weight in check and boost your balance, increase flexibility, strengthen bones, protect joints, and even improve your memory. Here are five exercises to help you stay fit and reduce disease risk:

1. Strength Training

Strength training should be required no matter your age or fitness level. Whether you’re a beginner or have experience, lifting weights benefits everyone. Our muscles thrive on movement; if we don’t challenge them, they weaken. Over time, you might notice that you’ve lost strength because you haven’t used your muscles enough.

One key reason to incorporate strength training besides building muscle is that more muscle mass is ideal for reaching and maintaining a healthy body weight due to helping torch calories. Plus, it’s not just your muscles that get stronger—your brain does, too! A study found that lifting weights performed two times each week for six months significantly improved memory in women with early signs of cognitive decline.

Strength training can also relieve arthritis pain, improve balance (which helps prevent falls), increase bone density (reducing the risk of fractures), and even improve sleep quality. If you’re new to lifting, start small with light weights. Working with a trainer can ensure you maintain proper form as you start.

2. Walking

Walking is the most achievable and effective form of exercise around. It helps manage weight, improve cholesterol levels, strengthen bones, lower blood pressure, boost mood, and lowers chronic disease risk like heart disease and diabetes.

To get started, invest in a pair of comfortable, supportive shoes. There’s nothing worse than trying to enjoy a walk in shoes that hurt your feet! If you’re beginning, aim for 10-15 minutes at a time, gradually increasing your pace and the duration of your walks. Over time, work up to 60 minutes most days of the week.

3. Swimming

Often called the “perfect” exercise, swimming offers a full-body workout while being gentle on your joints. Whether swimming laps or taking a water aerobics class, this activity is practical and fun.

Anyone suffering from joint pain should consider swimming since the water supports your body, easing the strain on joints. Along with being a great aerobic workout, swimming also provides a boost to you mood your by reducing stress and fatigue while increasing energy levels. It’s a refreshing way to stay active and healthy.

4. Tai Chi

Tai chi, often called “meditation in motion,” may seem slow and gentle, but it has impressive health benefits. This ancient Chinese martial art is accessible to almost everyone, regardless of fitness level. Tai chi combines slow, controlled movements with focused breathing and balance.

Studies show tai chi helps improve coordination, balance, and flexibility, making it an ideal exercise for older adults. It has also been found to reduce falls, ease chronic pain, alleviate depression, and improve arthritis symptoms. Whether recovering from surgery or looking for a way to move, tai chi offers both physical and mental benefits.

5. Jumping Rope

Remember the fun of jumping rope as a kid? This simple exercise packs a punch for improving cardiovascular fitness, muscle endurance, balance, and coordination. Jumping rope is also an excellent way to strengthen bones, and it can even benefit brain health by enhancing memory and mental sharpness.

In just 10 minutes of jumping rope, you can achieve the same health benefits as spending 30 minutes jogging. It’s a great way to increase your heart rate while building strength and endurance. Even the American Heart Association endorses jumping rope as a key exercise for heart health.

Conclusion

The key to staying fit and reducing your risk of disease is finding exercises that you enjoy, and that benefit your overall health. Whether it’s strength training, walking, swimming, tai chi, or jumping rope, each can help you achieve your fitness goals while improving your health. So lace up your shoes, grab your dumbbells, or hit the pool—your body (and mind) will thank you.

 

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery, and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911. 

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