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4 Types of Exercise Can Improve Your Health and Physical Ability

4 Types of Exercise Can Improve Your Health and Physical Ability


Most people tend to focus on a sport or activity and think they have done enough. Research shows that all four types of exercise are important: endurance, strength, balance, and flexibility. Each has different benefits. Doing one can also improve your ability to do the other, and diversity helps reduce the risk of boredom and injury. Regardless of your age, you can find activities that suit your fitness level and needs!

On this page:

  • Endurance
  • Strength
  • Balance
  • Flexibility

1. Endurance Exercises for Older Adults

Endurance activity is often called aerobic exercise, which increases your breathing and heart rate. These activities help maintain health, improve physical fitness and help you complete the tasks you need to complete every day. Endurance exercise can improve the health of your heart, lungs and circulatory system. They can also delay or prevent many common diseases in the elderly, such as diabetes, colon cancer and breast cancer, heart disease and so on. Sports activities that enhance endurance include:

  • Brisk walking or jogging
  • Garden work (mowing, raking)
  • swim
  • Cycling
  • Climb stairs or hills
  • Play tennis or basketball

Increase your stamina or "stamina" to help you keep up with your grandchildren when traveling to the park, dance to your favorite song at a family wedding, and rake the yard and clean up the leaves. Doing at least 150 minutes of activity a week can make it difficult for you to breathe. Try to stay active throughout the day to achieve this goal and avoid sitting for long periods of time.

Safety Tips

Do some light activities before and after your endurance activities, such as easy walking, to warm up and relax.
Listen to your body: Endurance activity should not cause feelings such as dizziness, chest pain or pressure, or heartburn.
When doing any activity that makes you sweat, be sure to drink fluids. If your doctor tells you to limit fluid intake, be sure to check before increasing the amount of fluid you drink during exercise.
If you want to exercise outdoors, please pay attention to your surroundings.
Wear a few more layers so you can add or take off clothes in hot and cold weather as needed.
To prevent injury, please use safety equipment such as a helmet when riding a bicycle.

2. Strength Exercises for Older Adults

Your muscle strength can make a big difference. Strong muscles can help you stay independent and make daily activities feel easier, such as getting up from a chair, climbing stairs, and carrying groceries. Keeping muscles strong can help you maintain your balance and prevent falls and fall-related injuries. When your leg and hip muscles are strong, you are less likely to fall. Some people call the use of weights to increase muscle strength "strength training" or "resistance training."

Some people choose to use weights to help increase their strength. If you do, use lightweight first, then gradually increase. Others use resistance bands, elastic bands with different strengths. If you are a beginner, try to exercise without wearing a bracelet or use a lightweight bracelet until you feel comfortable. When you can easily do two sets of 10 to 15 repetitions, add a strap or move to a stronger strap (or heavier weight). Try to do strength exercises for all major muscle groups at least 2 days a week, but don't exercise the same muscle groups on two consecutive days. Here are some examples of strength exercises:

  • weight lifting
  • Moving groceries
  • Holding a tennis ball
  • Overhead arm curl
  • Arm curl
  • Push-ups against the wall
  • Lift your weight
  • Use resistance band

Safety Tips

Do not hold your breath during strength training, breathe regularly.

Exhale when you lift or push, and inhale when you relax.

If you are not sure whether to do a certain exercise, please consult your doctor

3. Balance Exercises for Older Adults

Balance exercises can help prevent falls, which are a common problem for the elderly and can have serious consequences. Many lower body strength exercises can also improve your balance. Balance exercises include:

Tai Chi, a type of "movement meditation", involves moving the body slowly, gently, and precisely while breathing deeply.

  • Stand on one foot.
  • Walk from heel to toe.
  • Walk in balance.
  • Stand from a sitting position.
  • safety warning
  • If you feel unstable, find a sturdy chair or someone nearby to hold it on.
  • If you are not sure about a sport, consult your doctor.
  • Flexibility exercises for the elderly

Stretching can improve your flexibility. Moving more freely will make it easier for you to reach out to tie your shoelaces or over your shoulders when you back out of the driveway. Flexibility exercises include:

  • Backstretch
  • Inner thigh stretch
  • Ankle stretch
  • Stretching the back of the thigh

Safety Tips

  • Stretch as your muscles warm-up.
  • Stretch after endurance or strength exercises.
  • Don't stretch too far to avoid injury.
  • Always remember to breathe normally while remaining stretched.
  • If you are not sure about a sport, consult your doctor.

4. Flexibility

Reference: https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability

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