Regular exercise offers many benefits for people with asthma, including less frequent asthma symptoms, and improved heart and physical fitness. Swimming is a healthy form of aerobic exercise for people with asthma, especially for those whose symptoms are triggered by outdoor allergies or cold temperatures. The advantages of water-based exercise for people with asthma include breathing warm, humid air that often lacks or contains reduced levels of allergy-triggering substances found outdoors. Some research suggests that swimming regularly may improve lung function in people with asthma.

A study published in the Journal of Bodywork and Movement Therapies found that a group of patients suffering chronic lower back pain had reduced pain and improved general function after participating in regular Pilates classes.

Harvard University research found women who walk just three hours a week may reduce their risk of heart attack by 30 to 40 per cent. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your HDL levels (good cholesterol) and lowering LDL levels (bad cholesterol), improving blood flow, and increasing your heart’s working capacity.

Research from the University of Kentucky showed the practice of meditation could significantly lower blood pressure in hypertensive patients. The practice works by eliciting the body’s relaxation response and easing stress – a major contributor to high blood pressure.

According to a study published in the Psychology of Women Quarterly, women who practice yoga experience greater body satisfaction and fewer symptoms of eating disorders than with other exercise like jogging.

Studies show that those taking a single 75-minute class of martial arts, reported a marked improvement in feelings of anxiety, depression and anger. If you have mild to moderate depression, regular exercise might be equivalent to taking medication.

Try hitting the treadmill or getting some vigorous aerobic activity during the day. Regular aerobic activity has been shown to improve quality of sleep, mood and energy, according to a study from US’s Northwestern University.

Turn up the tunes and get your groove on! Dancing is not only a great aerobic workout, but it’s also an effective way to boost your mood. Studies have found that dancing lowers levels of cortisol, the stress hormone, in the body and also lowers your anxiety levels. The combination of physical activity, music, and sensorial stimulus leave people feeling calmer and happier. Learning a new type of dance requires you to be fully present in the moment, which will help keep your mind in a good place.

Text: Bauer/ Good Health/ Additional Reporting: Shenielle Aloysis