4 TYPES OF EXERCISE CAN IMPROVE HEALTH
Most people only focus on one type of exercise or activity and think they’re doing enough. Study has shown that it’s important to get all four types of exercise: endurance, strength, balance and flexibility.
Each one has different benefits and variety helps reduce boredom and risk of injury. No matter your age, you can find activities that meet your fitness level and needs!
Endurance activities, often referred to as aerobic, increase your breathing and heart rates. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers and heart disease. Physical activities that build endurance include:
- Brisk walking or jogging
- Climbing stairs or hills
- Playing tennis or basketball
Strong muscles help you stay independent and make all activities feel easier, such as getting up from a chair, climbing stairs and carrying goods. Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. Lowering the risk of fall when your leg and hip muscles are strong. Examples of strength exercises:
- Lifting weights
- Carrying groceries
- Arm curls
- Wall push-ups
Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Balance exercises include:
- Tai Chi, a “moving meditation”
- Standing on one foot
- The heel-to-toe walk
- The balance walk
- Standing from a seated position.
Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder. Flexibility exercises include:
- The back stretch exercises
- The inner thigh stretches
- The ankle stretches
- The back of leg stretch
National institute on Aging. Four Types of Exercise Can Improve Your Health and Physical Ability. Viewed on 9 Aug 2022, from: https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability