Vacation is not to wallow on the beach and get fat. We will rest actively and with health benefits!
These wellness exercises can be done with pleasure on the beach, in a holiday home, in a village, in any city in the world, and most importantly – at almost any age and without special skills.
PhD in Medicine, therapist
Walking
The Good: saturates cells with oxygen, lowers blood cholesterol, strengthens muscles, ligaments, joints, improves skin condition, increases immunity and resistance to physical and emotional stress, reduces the risk of breast cancer in women by 20%.
How much to do: 1 hour a day is enough (about 5,5 km).
Energy consumption: for 1 hour of walking at a speed of 5,5 km / h – 350 kcal.
Warning: if you are not feeling well, walk less, walk slower.
Note: in the city, train yourself to walk part of the way from home to work or home from work.
Swimming
The Good: strengthens the spine and muscles, the cardiovascular system, causes venous outflow from the legs, helps to get rid of scoliosis, osteochondrosis, flat feet, arthrosis, mild forms of angina pectoris, hypertension, varicose veins, bronchial asthma.
How much to do: 30-40 minutes twice a day (in the pool) or 10-15 minutes in the pond every day.
Energy consumption: for 10 minutes of slow swimming – 80 kcal, for 10 minutes of professional crawling – 330 kcal.
Warning: swimming in cool water and regularly visiting the pool is not worth it for those who have chronic sinusitis, tonsillitis, pharyngitis, pyelonephritis, cystitis.
Note: even the usual flopping in the water without professional movements is beneficial, and most importantly – a good mood.
By bicycle
The Good: strengthens the cardiovascular system, lungs, pelvic and leg muscles, helps to get rid of arthrosis, varicose veins, cellulite.
How much to do: 15 minutes a day or 1,5-2 hours once a week, regularly stopping and resting.
Energy consumption: in 15 minutes of driving at a speed of 15 km / h – 95 kcal.
Warning: active rush of blood to the pelvis is contraindicated in gastritis, ulcers, in women with endometriosis, myoma.
Note: It is very convenient to ride a bike abroad, for example, from a hotel on the seashore to the nearest town: you will save more money on a taxi.
Volleyball
The Good: strengthens the cardiovascular system, lungs, muscles of the whole body, trains attention, quickness of reaction, accuracy of movements, the ability to work in a team.
How much to do: 40 minutes 2-3 times a week.
Energy consumption: in 40 minutes – 230 kcal.
Warning: you can injure the spine and knee joint, it is not recommended for osteochondrosis, scoliosis, arthrosis, flat feet, diabetes mellitus, it is believed that it contributes to sagging breasts in women.
Note: beach volleyball is good because the tan will lie flat when moving, but in order to maintain the shape of the chest, you will have to wear a sports bra.
Rowing
The Good: trains the lungs, muscles of the back, arms, abdominals, legs, lowers pressure, calms the nervous system, adjusts to meditation, develops coordination of movements.
How much to do: 15 minutes a day or 1,5-2 hours once a week, regularly stopping and resting.
Energy consumption: in 15 minutes of relaxed rowing – 75 kcal, fast rowing – 120 kcal.
Warning: worth the radiculitis.
Note: when going for a walk on a sunny day, do not forget to put on a hat and cover your shoulders: in a boat you can get burned twice as fast.
Badminton
The Good: strengthens the musculoskeletal system, lungs, develops coordination of movements, concentrates attention.
How much to do: 30-40 minutes 2-3 times a week.
Energy consumption: in 30 minutes – 175 kcal.
Warning: harmful for osteochondrosis, scoliosis, arthrosis, severe myopia.
Note: one of the most democratic sports: equipment is inexpensive, and you can play near your home.
Belly dance
The Good: strengthens the spine, pelvic organs, abdominal muscles, shoulder girdle, legs, improves joint mobility, posture, trains the muscles involved in a woman during childbirth, normalizes bowel function.
How much to do: for an hour 2-3 times a week.
Energy consumption: per hour -350 kcal.
Warning: harmful in chronic diseases of the ovaries, myomas, cysts, endometriosis, varicose veins, severe flat feet.
Note: belly dancing is taught in some seaside hotels and fitness centers, but if you haven’t mastered it, don’t be discouraged: going to the disco will do just as good. For an hour of fast dancing, you will lose 540 kcal!