Exercise makes us more productive, slows aging, reduces the risk of depression, diabetes, and cardiovascular disease.

This was discovered by scientists at the University of California when studying the effects of sports on the human brain. To keep fit and feel good, the Ministry of Health recommends choosing a sport that can be practiced without a coach:

Walking. To stay healthy, just a 10-minute walk at an active pace every day. To reduce the risk of developing diabetes, you need to take 10,000 steps every day. If you work in an office, take a warm-up break every hour. For example, you can walk several floors up the stairs instead of the elevator.

Run. According to a medical study by the National Institutes of Health and the US Department of Health and Human Services, regular jogging prolongs life by three years. It is enough to run only 5-10 minutes every day at a comfortable pace.

Dancing. A British study showed that dancing movements reduce the risk of cardiovascular disease. This effect is given even by calm dances, such as slow waltz and foxtrot. According to a study by Albert Einstein Medical College, dancing is more effective in preventing dementia. Another study confirmed that dance classes improve concentration and make thinking more flexible.

Yoga reduces the release of cortisol or, as it is called, the stress hormone. And it helps to release the hormone melatonin at night – it is thanks to him that we fall asleep well. Exercise and breathing techniques in yoga help to establish a healthy sleep, lower blood pressure. In addition, flexibility exercises contribute to muscle sensitivity to insulin. So yoga prevents the development of diabetes.

Stretching and back exercises. A sedentary lifestyle often leads to back pain. The Ministry of Health recommends doing a set of exercises to strengthen and increase the mobility of the spine muscles. It includes muscle stretching and “McGill exercises”.

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