Getting all four types of exercise

“Besides good exercise we get to grow our own vegetables.”

Research has shown it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. For example, endurance exercises help to improve the health of your heart, lungs, and circulatory system while strength exercises keep muscles strong, which can help with balance and prevent falls and fall-related injuries. Practicing all four types of exercise helps reduce boredom and risk of injury. Here are some examples of exercises you can do while practicing physical distancing:

1. Endurance exercises to increase your breathing and heart rate:

  • Brisk walking or jogging
  • Yard work (mowing, raking, growing)
  • Dancing
  • Biking
  • Climbing stairs or hills

2. Strength exercises help build and maintain muscles. Try:

  • Lifting weights — you can use common objects from your home, such as bottled water or soup cans.
  • Using a resistance band

3. Balance exercises can help prevent falls and fall-related injuries. Try:

  • Tai chi

Balancing on one foot. Use a sturdy chair or counter for support as you get started.

4. Flexibility exercises improve your ability to move freely.

  • Yoga
  • Flexibility exercises with a chair or the wall

Many fitness classes are currently being offered online, for free or at reduced rates, to help you exercise while still practicing physical distancing. Check out your local library, YMCA, JCC, or fitness center webpage to see what classes they’re offering.

No matter your age, you can find activities that meet your fitness level and needs!

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