Physical Activity & Exercise

Whether you are new to exercising or have been working out for years, a well-rounded exercise program essentially includes aerobic fitness, strength training, core exercise, stretching and balance training.

Aerobic Fitness

Aerobic exercise, also known as cardio or endurance training, is the basis of overall fitness. It causes your lunges to inhale more deeply and increase oxygen levels in your bloodstream.

Aerobic exercise includes walking, jogging, swimming, biking or dancing. Even cleaning the house, vacuuming or leaf raking counts as aerobic exercise. There is no “best” way to do cardio. You should do whatever you enjoy.
Anything that will increase your heart rate can suffice when you do it for atleast 20-30 Minutes 3-5 times per week.

Contrary to popular opinion, there is no “right” time of the day to do cardio. The most important thing is that you do it on a regular basis.

When it comes to intensity, use your best judgement. If it feels too easy, increase intensity; if it feels to difficult or your form is compromised, decrease intensity.

Strength Training

Muscular Training is another cornerstone of healthy exercise. Done at least 2-3 times per week, it helps increase bone density, posture and muscular fitness. You don’t need to invest in a gym membership to do strength training. Your body weight counts, too. Push- ups, Squats, Lunges or abdominal crunches are highly effective exercises to increase muscular strength.

Core exercise

Your core muscles (abdomen, lower back and pelvis) help protect your back and enable your upper and lower body to move more effectively. Bodyweight Training and functional Training are great ways to exercise the core muscles and build core stability.

Stretching

Being flexible is important to maintain full range of motion of your joints and to promote better posture. Regular Stretching, like Yoga, relieves stress and eases muscle tension. For this reason, stretching and Yoga are key elements of an integral physical activity program.

Balance Training

Older adults in particular should include in their routine exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.

Athletes of all kinds should include regular balance training to prevent injuries and bad posture, as well.