Boost Your Health and Physical Ability with Four Types of Exercise
New year, new you! Did you know that you can improve your health and physical ability by incorporating four different types of exercise into your routine? Research studies show that these four exercise types—endurance, strength, balance, and flexibility—have various benefits. The good news is that doing one kind can improve your ability to do the others. Regardless of your age, you can find activities suitable for your fitness levels and needs. Let’s take a look at each type.
Endurance
Endurance or aerobic activities increase your breathing and heart rates. These exercises improve the health of your heart, lungs, and circulatory system and help you perform everyday tasks. They can also help you prevent or delay the onset of common diseases such as diabetes, heart disease, and certain cancers. Aim to do 150 minutes a week of activities that make you breathe hard. To help you reach your goal, move throughout the day and avoid sitting for long periods.
Here are a few physical activities that can help you build endurance:
- Brisk walking or jogging
- Yard work
- Dancing
- Swimming
- Biking
- Climbing stairs or hills
- Playing pickleball, tennis, or basketball
Strength
Strong muscles help you maintain your independence. They can help you maintain proper balance and prevent falls. Aim to do strength exercises for all your major muscle groups at least twice a week, but avoid doing the same muscle group two days in a row. Don’t hold your breath when you exercise. Breathe out as you lift or push; breathe in as you relax. Talk with your doctor if you’re unsure about doing a particular exercise, and consult with a fitness trainer to help you get started with weight training.
Check out these strength exercises:
- Lift weights
- Grip a tennis ball
- Wall push-ups
- Overhead arm curl
- Arm curl
- Use a resistance band
- Lift your body weight
Balance
Balance exercises, including many lower-body strength exercises, help prevent falls, a common problem in older adults with serious consequences.
Give these balance exercises a try:
- Tai Chi
- Standing on one foot
- The heel-to-toe walk
- The balance walk
- Stand from a seated position
Flexibility
Being able to move more freely will make it easier for you to accomplish simple tasks, such as reaching down to tie your shoes or looking over your shoulder when backing your car out of a driveway or parking space.
To improve your body’s flexibility, try these four stretching exercises:
Let Springpoint Choice be your good health partner. Membership includes access to many of the perks we offer at our Life Plan Communities, including LivWell classes, fitness centers, and swimming pools. Contact our team today to learn more.
Source: National Institute on Aging. All underlined exercises include links to how-to videos.