4 TYPES OF EXERCISE CAN IMPROVE HEALTH

Posted on August 9, 2022 at 2:24 pm

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 exercises
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
Dancing
Swimming
Biking
Climbing stairs or hills
Playing tennis or basketball

Strength exercises
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
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.

Flexibility exercises
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

Reference:
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