Zumba, jogging or swimming…Which sport is best for my body?

MF editorial team 04 Jun 2014 updated the 6 October 2015 à 23:59

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Zumba protects the heart
“The impact of sport on bone strength has already been well established,” said Professor Bernard Cortet, a rheumatologist at the University Hospital of Lille and member of the Grio**. “Even in the absence of a family predisposition, adequate calcium intake, vitamin D, and regular physical activity can prevent the progressive deterioration of bone density with age.” It is thus an ally against osteoporosis and the risk of serious fractures.
Which activities are best for this?
“Only impact sports, which support bone tissue constraints are really effective,” says Professor Cortet. Aerobics, running and walking reinforce bones of the legs and spine. Ball sports (tennis, squash...) strengthen the bones of the shoulder and arm. Be careful though, in the case of weak hearts, because intense sports may generate palpitations.
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Swim to de-stress
"Regular physical activity has a real anti-stress, anti-depressant and anxiolytic effect," says Professor Damien Léger, president of the National Institute of sleep and alertness in France. "More than the intensity of the exercise is the duration that counts – it takes at least one hour of exercise, 3 times a week, to get a conclusive effect." It removes some nervous fatigue and allows in "good" physical fatigue. Researchers at the University of Arizona have shown that it reduces the production of cortisol, the stress hormone, and increases our serotonin levels, which also boosts our mood.
Which activities are best for this?
To relax and distress, strength training and swimming provide excellent results. Flexing your muscles intensively reduces the symptoms of general anxiety by 60% after two to three months. Swimming removes nervous tension, as the water creates a state of near weightlessness, which makes it easier to let go.
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Tai Chi boosts the brain
The brain is better irrigated when the body is in motion. Cerebral blood flow increases by about 25%. As a result, our little grey cells work at full capacity and age slower. A series of experiments conducted on young adults showed that alertness was closely linked to sport. From 6 weeks of training, cognitive function improves perceptibly, including memory, concentration and creative potential.
Which activities are best for this?
Hiking or speed-walking, suitable for any age, are particularly beneficial to the health of the hippocampus, a small region of the brain involved in memory processes.
Tai chi increases the number of neurons and neuronal connections in the elderly.
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Dance against cancer
Physical exercise boosts the immune system and reduces the risk of many tumours. At just 30 minutes per day, it decreases the risk of breast, lung, prostate and colon cancer from 30 to 25%. Whilst fighting against obesity, it also protects against cancers of the oesophagus, uterus, kidney and pancreas. “It is also effective in preventing relapse,” says Dr. Séverine Alran, responsible for the ambulatory surgical unit at the Curie Institute in France.
Which activities are best for this?
For women, gymnastics, dancing, brisk walking, water aerobics, jogging and combat sports have proven results. For men, tennis, jogging, swimming and cycling reduce mortality rates from prostate cancer.
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Jogging protects the joints
No, osteoarthritis is not the result of cartilage wearing down due to excessive friction. It is actually the complete opposite: the more the joints work, the faster the cartilage regenerates, because the liquid in which it bathes flows better as a result of movement. Packed with of nutrients, it keeps our cartilage on form and ensures its regular renewal.
Which activities are best for this?
Runners halve the risk of developing osteoarthritis or having to go through hip replacement surgery, as shown by a study published in Medicine & Science, under Sports and Exercise. But go slow. Injuries and violent shocks can significantly damage the cartilage.
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Aerobics strengthens the bones
According to Dr Bernard Cortet, a rheumatologist, “Even in the absence of a family predisposition, adequate calcium intake, vitamin D, and regular physical activity can prevent the progressive deterioration of bone density with age.” It is thus an ally against osteoporosis and the risk of serious fractures.
Which activities are best for this? “Only impact sports, which support bone tissue constraints are really effective,” says Professor Cortet. Aerobics, running and walking reinforce bones of the legs and spine. Ball sports (tennis, squash...) strengthen the bones of the shoulder and arm.
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Walking, an anti-diabetes shield
30 minutes of sports every day divides the risk of onset of type 2 diabetes, in those who are already pre-diabetes, by half. The reason – our muscles find the energy they need by pumping sugar that circulates in our blood. This prevents spikes in blood sugar levels, excessive insulin production leading to resistance, and our pancreas is able to maintain its form.
Which activities are best for this?
A U.S. study in June 2013 shows that walk after every meal is already enough to improve blood sugar. An hour of moderate exercise per week also reduces the risk of diabetes by 25%. Sport limits gaps in nutrition and therefore the medium term risk of diabetes and becoming overweight.

Be it the heart, the brain, bones and joints, the health benefits of exercise are numerous. All that remains is to choose the one that is best for the body and meets our needs.

Movement is good for health – that, we know. But do we realise that, conversely, physical inactivity is a veritable serial killer? According to WHO (World Health Organization), it is the cause of about 670, 000 premature deaths (before 60 years) each year. Tragic! In addition, as a result of staying trapped to our chairs in office or slumped in front of the your favourite tv series, our bodies gradually start deteriorating – stiffening joints, weaker heart, slower venous exchange, increased levels of fatigue, etc. There is one simple remedy to put it all in order – physical activity! An American study published in the prestigious Nature journal in late 2012 showed that movement was beneficial down to the heart of our cells. Sport develops their functionality and promotes their continuous renewal that ensures optimal health to our vital organs. Since all exercises are beneficial for breath and maintaining muscle mass, we can also build an ultra-targeted program.

GUARANTEE OF LONGEVITY

Swimming, running or cycling could stop or at least slow down the passage of time. German researchers at Saarland University have discovered that physical activity protects telomeres, the ends of chromosomes. The more we advance in age, the shorter they become, leading to the eventual disappearance of cells. Mice frolicking intensively while training for 3 weeks actually show longer telomeres than their sedentary counterparts. So much so that their lifespan was likely to increase 20% to 30% more than normal! This causal link has been verified in humans. Marathoners and triathletes have longer telomeres than those allergic to sports, and their longevity is greater as well. If one believes the National Institute for Medical and Scientific Research in France (Inserm), their risk of early mortality is halved. Do not push yourself too much, however. Beyond 1h 30mins of work, the body begins to produce free radicals that accelerate ageing.

Sylvia Vaisman

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Zumba, jogging or swimming…Which sport is best for my body?

GUARANTEE OF LONGEVITY

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