There are 4 types of exercises:
Research has show it’s very important to get all these 4 types of exercise, because each has different benefits.
1. ENDURANCE EXERCISES
These are usually called “aerobic” exercises. They increase breathing and heart rates. They help keep you healthy, improve fitness, and help perform daily tasks.
— Bicycle riding
— Fast walking or jogging
— Yard work (mowing, raking)
— Climbing stairs or hills
— Playing basketball or tennis
A good target is 150 minutes of activity every week (that makes you breathe hard).
2. STRENGTH EXERCISES
These are usually called “resistance” exercises. They help you stay strong/limber and make everyday activities like climbing stairs or carrying groceries easier.
— Using resistance bands
— Lifting weights
— Carrying provisions / groceries
— Carrying buckets of water
— Carrying heavy bags
— Gripping a tennis ball
— Wall push-ups
— Lifting your body weight.
A good target is to do strength exercises for all major muscle groups at least 2 days per week, but without exercising the same muscle group on any 2 days in a row.
3. BALANCE EXERCISES
These are usually called “stability” or “equilibrium” exercises. They are exercises that allow for greater range of motion, improved balance, and increased flexibility.that strengthen the muscles that keep you upright, including your legs and core.
— Standing on one leg and raising the other to the side or behind.
— Putting your heel right in front of your toe (like walking a tightrope).
— Standing up and sitting down from a chair without using your hands.
— Using equipment, like a Bosu Ball, which has an inflatable dome on top of a circular platform, which challenges your balance.
— Walking while alternating knee lifts with each step.
4. FLEXIBILITY EXERCISES
These are usually called “stretching” exercises. They allow for greater range of motion, improved balance, and also make you more supple.
— Forward Lunges
— Standing Quad Stretch
— Seat Straddle Lotus
— Seat Side Straddle
— Seat Stretch
— Side Lunges
— Knees to Chest