Four Components of Exercise
Many people think just doing one type of exercise is enough. There have been many studies done, however, that prove you need four main types of activity to maintain your physical and mental health. Cardiovascular endurance, muscular strength, balance, and flexibility are all four types of exercise that will get your mind and body moving in the right direction:
Cardiovascular Endurance- Endurance exercises improve the health of your heart, lungs, and circulatory system, and help you keep up with everyday activity. 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. A few examples of cardiovascular exercise would be biking, yard work, dancing, or climbing up and down stairs. Those are ways to stay active even when you’re not at the gym. This exercise is very important if you have grandkids that you’re trying to keep up with!
Muscular Strength- Your muscular strength can make a big difference and can help you stay independent by making the ordinary tasks you do on a daily basis much easier. Getting up from a chair, climbing stairs, and carrying groceries can all be a lot easier if you work on your muscular strength. Keeping your leg and hip muscles strong can help you prevent falls or injuries making falls less likely. Strengthening exercises you do at home would include carrying groceries, using a resistance band, wall pushups or lifting your body weight up and down out of a chair. Doing these activities at home along with going to the gym will make a big difference in your daily life.
Balance Exercises- Balance becomes a serious issue as we get older. Preventing falls also means preventing broken bones, concussions, or deep lacerations that usually come with a fall. Luckily there are many simple ways to work on your balance. Coming to WellBound’s Tai Chi, and Balance and Bone classes are both great ways to challenge your balance. We make sure to incorporate balance into every exercise class because it is that important.
Flexibility- Stretching needs to be incorporated with all types of exercise. It is important to make sure that your body is properly warmed up at the beginning of an activity and cooled down at the end of one to help prevent muscle stiffness or soreness. Improving your flexibility will help you with simple things, such as tying your shoes or looking over your shoulder when you’re driving. It is also important to stretch your entire body and not just one area. Stretching helps keep your muscles loose, which will make your entire body feel better and less restricted.
If you can incorporate these activities into your daily routine it will make a world of difference. At WellBound we incorporate all four components of wellness into our classes and program designs. Whether it is getting you into the right group exercise class or joining the Synergy class where we build a specialized program just for you, we can help!
Thanks for listening!