Many people believe that if they stick to one type of exercise, they’ll be well on their way to reaching their goals. Sorry to be the bearer of bad news, but that is simply not the case.
Research has shown that in order to improve mobility, and reach your fitness goals, there are 4 types of exercise that you should be doing: endurance, strength, balance, and flexibility. Each one has their own benefits, and are easily adjustable to do no matter your age or fitness levels.
Endurance:
Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Activities that are considered endurance include, but not limited to:
- Brisk walking or jogging
- Yard work (mowing, raking)
- Dancing
- Swimming
- Biking
- Climbing stairs or hills
- Playing tennis or basketball
Strength:
Weight training is a great way to focus on strength training. If you do, start by using light weights at first, then gradually add more. Other people use resistance bands, stretchy elastic bands that come in varying strengths. If you are a beginner, try exercising without the band for more bodyweight exercises until you are comfortable. Try to do strength exercises for all of your major muscle groups at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row. Below are a few examples of strength exercises:
- Lifting weights
- Carrying groceries
- Gripping a tennis ball
- Overhead arm curl
- Arm curls
- Wall push-ups
- Lifting your body weight
- Using a resistance band
Balance:
Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include:
- Tai Chi
- Yoga
- Walking
- Single-Leg Balance
- Toe Raises
Flexibility:
Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Yoga helps with balance but also flexibility as well. A few other flexibility exercises include:
- The back stretch exercise
- The inner thigh stretch
- The ankle stretch
- The back of leg stretch
Looking to improve your mobility, reach your fitness goals, and overall feel better with yourself and your health?
Through my own experience, I am now dedicated to helping those with limited mobility build muscle and focus on their pain areas so they can get back to living their lives and doing what they love.
With my custom training programs, you’ll be able to focus on your specific needs and get the most out of your training.
Let’s set you up with a FREE Wellness assessment so we can get started on your journey to better mobility!
Book your conversation with me today: www.calendly.com/beekstarfitness
