A well-rounded exercise program offers numerous benefits, delivering the healthy results you need as you age. There are four types of exercise: endurance, strength, balance, and flexibility. Research shows it’s important to include all four in your workout routine, as doing one type also improves your abilities in the other three areas.
The Four Types of Exercise
- Endurance: Aerobic exercise (meaning “with air”) utilizes your cardiovascular system, strengthening your heart and lungs. Endurance exercises increase stamina, improve lung capacity, burn calories, and release endorphins, boosting your mood. Examples include dancing, walking, jogging, swimming, biking, and jumping rope.
- Balance: Balance exercises aim to improve your postural control by helping various parts of your body work together to create and maintain stability. Good balance increases coordination and helps prevent falls. Examples include dancing, calisthenics, tandem walking, Pilates, balancing on one leg, and leg extensions.
- Strength: Maintaining muscular strength as you age is vital. Strength training involves physical exercises designed to make you stronger and increase endurance. Some strength exercises to incorporate into your routine include lifting weights, using resistance bands, pull-ups, push-ups, sit-ups, lunges, squats, standing and sitting exercises, and using exercise balls.
- Flexibility: I like to call flexibility training the “three L’s”—longer, looser, and limber. Flexibility exercises improve your joints, making daily tasks and physical activities easier. Stretching is the best way to improve flexibility. It elongates muscles, reduces stiffness, and helps prevent injuries, while also promoting good posture and improving balance. There are two types of stretching: static and dynamic. Static stretching involves holding a position for a short time without moving, while dynamic stretching combines movement with stretching. It’s important to stretch both before and after your workouts.
Improving Your Quality of Life
Physical exercise is only part of the equation but has a tremendous impact on reducing the adverse effects of aging. Regular movement can keep your mind sharp and youthful. As you age, there are many reasons people tend to slow down and become sedentary—health problems, weight gain, pain, fear of falling, or simply the belief that exercise isn’t for them. Whatever the case, try your best to stay active. Physical activity contributes to longevity and happiness, adding not just years to your life but life to your years. Let’s get moving and have fun—so you can enjoy every day to the fullest!
Healthy Tips for Seniors
- Exercise regularly and stay active
- Maintain strong bones
- Don’t let joint pain slow you down
- Eat a heart-healthy diet
- Drink plenty of fluids
- Keep up with wellness appointments and screenings
- Make sure your hearing is clear
- Get enough rest
- Take care of your eyes
- Keep your medications organized and safe
- Engage in activities you enjoy
- Spend time with friends and family
- Keep your mind engaged through classes, hobbies, games, and reading
- Know that you can do anything you set your mind to
- Maintain a positive outlook on life
Leslie Sokol is the creator and founder of the “For the Young at Heart” TV show and program.
Join the fun and subscribe today to our membership program, featuring dozens of fun and active dance and fitness videos to choose from. In-person dance and fitness classes are also available, geared toward individuals aged 55 to 105.
Contact Leslie at: LeslieSokolsdance.com
