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Health aim pharmacy (Andaranfulbari , D.B.Road, Tufanganj) Coochbehare, IN
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Four types of exercise can improve your health and physical capacity

  • By Surajit Barman
  • •  May 06, 2024

Four types of exercise can improve your health and physical capacity

Most people focus on one type of exercise or activity and think that they are doing enough. Research shows that four types of exercise are important: endurance, strength, balance, and flexibility. Each has different benefits. Doing one type of task can also improve the ability to do others, and variety helps reduce boredom and injury risk. Regardless of your age, you can find activities that meet your fitness level and needs!

On this page:

Endurance exercise for older adults

Endurance activities, often referred to as aerobics, increase your breathing and heart rate. These activities help keep you healthy, improve your fitness, and help you accomplish the tasks you need to do every day. Endurance exercise improves the health of your heart, lungs and cardiovascular system. They can also delay or prevent many diseases common in older adults, such as diabetes, colon and breast cancer, heart disease, and others. Physical activities which build endurance include:

Increase your stamina or "staying power" to keep up with your grandkids on trips to the park, dance to your favorite songs at family weddings and sweep the yard, and help rake leaves. Create at least 150 minutes a week of activity that forces you to breathe hard. To reach this goal, try to be active throughout your day and avoid sitting for long periods.

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Quick tip: Check the intensity of your exercise

Try to talk while you're active: If you're breathing hard but can still hold a conversation easily, it's moderate-intensity activity. If you can only say a few words before taking a breath, this is high-intensity activity.

Strength training for older adults

Your muscle power can make a big difference. Strong muscles help you stay independent and make everyday activities feel easier, like getting out of a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help you maintain balance and prevent falls and fall-related injuries. You are less likely to fall if your leg and hip muscles are strong. Some people call using weights to improve your muscle strength "strength training" or "resistance training."

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

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Balance Exercises for Older Adults

Balance exercises help prevent falls, a common problem among older adults that can have serious consequences. Many lower-body strength exercises will also improve your balance. Balance Exercises Include :

Standing from a sitting position.

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Stretching can also improve your flexibility. More free movement will make it easier for you to reach down to tie your shoes or look over your shoulder as you pull out of the driveway. Flexibility Exercises Include

Safety Tips

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