The gym atmosphere might be scary and stressful if you're not an athlete or serious exerciser and just want to work out for your health or to fit into your clothes better. What physical activities are best for me? How am I going to find the time?

It only takes seeing a treadmill, stationary bike, or weight machine to make you want to return to your couch. But not all physical activities that are good for your body involve going to the gym or preparing for a marathon.

These so-called "workouts" provide amazing health advantages. They'll help you keep a healthy weight, improve your balance and range of motion, develop bone density, protect your joints, prevent bladder control issues, and even stave off memory loss.


1. Swimming

The finest workout might be swimming. The buoyancy of the water supports your body and reduces pressure on sore joints so you can move more freely. Because swimming requires less weight-bearing than other forms of exercise, Dr. I-Min Lee, a professor of medicine at Harvard Medical School, says why it is good for those with arthritis.

According to research, swimming can also elevate your mood and boost your mental health. Another choice is water aerobics. You can tone up and burn calories in these classes.


2. Tai chi

This Chinese martial art, which blends calm and movement, benefits the body and the mind. It has even been referred to as "meditation in action." Tai chi consists of a series of beautiful movements that flow into one another without interruption. Tai chi is accessible and beneficial for people of all ages and fitness levels because there are classes available at different levels. Because balance is a crucial part of fitness and something we lose as we age, Dr. Lee thinks it's especially beneficial for seniors.

To get started and learn the right form, enroll in a class. Programs for tai chi can be found in your neighborhood YMCA, gym, community center, or senior center.


3. Strength training

Assume again if you think strength training is a manly, brutish activity. Your muscles won't get bigger by lifting modest weights, but they will stay powerful. Dr. Lee asserts that muscles gradually lose strength if they are not used.

 

Calories are also burned off by muscle. According to Dr. Lee, maintaining your weight is simpler when you have more muscle mass because doing so increases your calorie burn. Strength training, like other forms of exercise, may assist maintain brain function as we age.

Learn the correct form before beginning a weight training program. Begin lightly, with no more than one or two pounds. The weights should be simple for you to lift ten times. Increase it by one or two pounds after a couple of weeks.

 

4. Walking

Walking is easy but effective. It can assist you in maintaining a healthy weight, lowering your risk of contracting several ailments, preserving bone density, regulating blood pressure, raising cholesterol levels, and improving your mood (diabetes and heart disease, for example). Numerous studies have shown that exercise, such as walking, can improve memory and prevent age-related memory loss.

All you need is a pair of comfortable, supportive sneakers. Start by taking short, periodic walks of 10 to 15 minutes. When you walk for 30 to 60 minutes most days of the week, you can progressively improve your distance and speed.


5. Kegel exercises

These exercises help to strengthen the pelvic floor muscles, which maintain the bladder even though they won't improve your appearance. Incontinence risk can be considerably decreased by having strong pelvic floor muscles. Males can also benefit from Kegels, even though many women are already familiar with them.

To effectively complete a Kegel exercise, contract the muscles you would use to stop yourself from urinating or releasing gas. Hold the contraction for two to three seconds, then let go. Make sure your pelvic floor muscles are completely relaxed after the contraction. Total: ten times. If you can, perform four to five sets each day.