While swimming can feel like a gentle pursuit, it may be better for fitness and weight control for women than walking, cycling or jogging.
Researchers from the University of Western Australia found that, compared with walking, swimming improved body weight, body fat distribution and insulin in the short-term, and body weight and lipid measures in the longer-term.
Swimming is also a non-impact exercise, which makes it easier for people of all shapes and sizes to work out regularly with far lower risk of injury. Over the long-term, this can result in greater weight loss.
Do High-Intensity For Muscle Growth.
As long as you’re not overly stressed, keeping the intensity high during your workout will be to your advantage.
Adults who participate in high-intensity resistance training and cardiorespiratory exercise can increase their strength and lean muscle mass, helping them to maintain youthful levels of energy, says the American Council on Exercise.
High-intensity interval training (HIIT) is where you alternate between short bursts of intense activity and slower recovery periods. “It helps to boost your body’s natural production of human growth hormone, and it’s been found that short bursts of energy, followed by a short period of rest, builds endurance and stamina,” says Tracey.
Walk For Stress Reduction.
All sensible cardiovascular exercise enhances immune function and improves heart health.
But intense exercise can also put our bodies under a lot of stress.
So, on days when you’re feeling uptight, try a walk or yoga class, rather than adding to your stress by engaging in a high-intensity run.
“Unlike fast running, walking doesn’t create huge amounts of the stress hormones adrenaline and cortisol,” says nutritionist Keris Marsden. “A 90-minute walk can boost your levels of the good-mood chemical serotonin by 100 per cent,” she reports.
Try Tai Chi For Cell Renewal.
This ancient, slow, low-impact martial art has long been used for treating stress and anxiety.
More recently, however, a study has found it helps slow down the ageing process.
It found that adults who practised tai chi for a few hours a week had more of a certain type of cell associated with renewal and staying healthy, than those who did brisk walking or no exercise at all.