It is well known that exercising helps to have a healthy life and also helps prevent health problems, increases strength, increases energy and on the other hand reduces stress levels in people.

What benefits do I get from exercising?

• Reduces the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity.
• It keeps the joints, tendons and ligaments flexible, this allows for greater agility and decreases the chances of falling.
• Reduces certain effects of aging, especially the discomfort of osteoarthritis.
• Contributes to mental well-being and helps treat depression.
• Help relieve stress and anxiety.
• Increase energy and stamina.
• Improve sleep.
• Help maintain a normal weight by speeding up your metabolism.

How much exercise do I need to do?

A desirable goal is to exercise 5 times a week for at least 30 minutes each time.

In case you have time without having done physical activities, it is advisable to start gradually. Start by exercising 2-3 times a week for 20 minutes each time.

As you feel more comfortable, you can increase the times per week as well as the intensity.

What exercise is right for me?

• If your body does not build muscle then it is advisable to perform weight-bearing exercises such as squats, push-ups, lunges and yoga. Also those high intensity aerobics with intervals, such as running and spinning. 
• If your shoulders are wide you should focus on toning the lower part in order to achieve a proportionate body. A good exercise would be jumping rope.
• On the contrary, if your body accumulates fat in the abdomen, the ideal thing would be to do strength and cardio exercises.

Dance

The calories burned depend on the type of dance:

• Zumba: 500 to 800 calories per hour
• Flamenco: 150 to 350 calories per hour
• Sauce: 250 to 400 calories per hour
• Reggaeton: 190 to 300 calories per hour
• Ballet: 400 to 500 calories per hour
• Belly dance: 150 to 300 calories per hour
• African dance: 450 to 600 calories per hour

Run

With this cardiovascular activity you can burn between 600 and 650 calories for every 30 minutes, depending on the speed at which you do it. The ideal is a kilometer you run in five minutes.

Aerobics

If you do about an hour of exercise you will lose about 400 calories. In addition, this discipline helps you gain flexibility and tone all the muscles of the body.

Bicycle

You will burn about 500 calories in an hour riding a bicycle, in addition to being an ecological means of transport.

Basketball

You will lose up to 350 calories in a match. Constant movements allow you to improve cardiovascular health and flexibility of the body.

Tenis

With half an hour of play you will lose up to 488 calories.

Climb

Climbing will allow you to get rid of up to 400 calories in half an hour of exercise. On the other hand, you will gain endurance, strength and flexibility.

Jump the rope

It is a highly dynamic exercise that will help you lose about 500 calories.

Boxing

Half an hour of boxing can make you burn 300 calories, but it will also help you strengthen and increase the resistance of your muscles and your heart.

Swimming

Swimming you can lose between 300 and 450 calories, depending on the intensity and speed. It is also considered by many as the perfect sport since you work practically all parts of the body.

Which of these sports do you practice? Do you think we missed any sport on this list? Leave your opinion in the comments.