Four Types of Exercise Can Improve Your Health and Physical Ability

Learn about the four types of exercises and how they can benefit you. To view exercise videos and examples of how to do some of the exercises listed below, visit NIA YouTube Channel.

Most people tend to focus on one type of exercise or activity and think they are doing enough. Research has shown that it is important to perform all four types of exercise: endurance, strength, balance, and flexibility. each one has different Benefits. Doing one type can also improve your ability to do the others, and the variety helps reduce boredom and risk of injury. No matter your age, you can find activities that meet your fitness level and needs!

Resistance exercises for older adults.

Endurance activities, often called aerobics, increase your breathing and heart rate. These activities help you stay healthy, improve your fitness, and help you do the tasks you need to do every day. Resistance exercises improve your health heart, lungs and circulatory system. They can also delay or prevent many diseases that are common in older adults, such as diabetes, colon Y breast cancers, heart disease, and others. Physical activities that increase endurance include:

• Walk or jog briskly
• Garden work (mowing, raking)
• Dancing
• Swimming
• Cycling
• Climb stairs or hills
• play tennis or basketball

Increase your stamina or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, rake the garden and bag the leaves. Accumulate at least 150 minutes of activity a week that make you breathe hard. Try to be active throughout the day to achieve this goal and avoid sitting for long periods of time.

Security advice

• Do some light activity, such as light walking, before and after your endurance activities to warm up and cool down.
• Listen to your body: Endurance activities should not cause dizziness, chest pain or pressure, or heartburn.
• Be sure to drink liquids when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before you increase the amount of fluid you drink while exercising.
• if you are going to be exercise outdoorsBe careful of your surroundings.
• dress in layers so you can add or remove clothing as needed for hot and cold weather.
• To avoid injury, wear safety equipment, such as a helmet, when Bicycling.

Quick Tip: Test Your Exercise Intensity

When you’re active, try talking: If you’re breathing heavily but can still carry on a conversation easily, it’s a moderate-intensity activity. If you can only say a few words before you have to take a breath, it’s a vigorous-intensity activity.

Strength exercises for older adults

Your muscular strength can make a big difference. Strong muscles help you stay independent and make daily activities feel easier, like getting out of a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help with balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong. Some people call the use of weights to improve muscle strength “strength training” or “resistance training.”

Some people choose to use weights to help improve their strength. If you do, start using light weights at first, then gradually add more. Other people use resistance bands, stretchy elastic bands that come in different strengths. If you are a beginner, try exercising without the band or use a light band until you feel comfortable. Add a band or move on to a stronger band (or heavier weight) when you can easily do two sets of 10 to 15 reps. Try to do strength exercises for all your major muscle groups at least 2 days a week, but don’t exercise the same muscle group 2 days in a row. Here are some examples of strength exercises:

Security advice

• Do not hold your breath during strength exercises and breathe regularly.
• Exhale as you lift or push, and inhale as you relax.
• Talk to your doctor if you are unsure about doing a particular exercise.

Balance exercises for older adults

Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower body strengthening exercises will also improve your balance. Balance exercises include:

Security advice

• Have a sturdy chair or person nearby to hold on to if you feel unsteady.
• Talk to your doctor if you are unsure about a particular exercise.

Flexibility exercises for older adults

Extension can improve your flexibility. Moving more freely will make it easier for you to bend down to tie your shoes or look over your shoulder when backing your car out of the driveway. Flexibility exercises include:

Security advice

• Stretch when your muscles are warm.
• Stretch after resistance or strength exercises.
• Don’t stretch so much that it hurts.
• Always remember to breathe normally while holding a stretch.
• Talk to your doctor if you are unsure about a particular exercise.

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