• Aerobic Fitness
  • Muscular Fitness
  • Stretching
  • Balance Training
  • Core Stability
Gains can be made in these areas at ANY age!
Aerobic Fitness will improve the ability of your heart and lungs to transport oxygen throughout the body. Aerobic fitness makes it easier to complete routine tasks and rise to unexpected challenges – like running to catch your bus. Aerobic fitness will decrease your risk of fall because you will be able to do more before you become fatigued. Aim for 30 minutes of aerobic activity on most days of the week. If necessary, break this up into smaller segments throughout the day. An aerobic activity is any activity that uses the large muscle groups and increases your heart rate to a modest level of intensity. Examples of aerobic activities are walking, jogging, biking, swimming, dancing and water aerobics.
Muscular Fitness through strengthening/resistance activities will help you to increase muscle mass and bone strength. Strong muscles will decrease your risk of fall. Examples of strengthening activities are resistance machines, free weights, medicine balls, homemade weights (such as plastic soft drink bottles filled with water or sand) and resistance bands. You can also use your own body weight to provide resistance. Muscle blasts fat; the more muscle you have, the higher your metabolism. Metabolism is the rate at which your body burns calories for energy.
Stretching/Flexibility - Most aerobic and strengthening activities cause your muscles to contract and flex. It is important that you stretch those muscles. Stretching will improve the range of motion of your joints, maintain flexibility and promote better posture. Regular stretching can relieve stress. Yoga is a great stretching activity which relieves stress and increases flexibility. You should stretch after you exercise, when your muscles are warm. If you do not exercise regularly, try to stretch at least three times per week. You can warm up by walking or doing a favorite exercise at low intensity for 5-10 minutes.
Balance Training – You can be aerobically fit, strong, and flexible and still have poor balance. Balance tends to deteriorate with age. Increased balance will decrease your risk of fall. Tai chi is a great activity for balance, as well as stress relief. Yoga exercises can also help improve balance abilities.
Core Stability – The muscles in your abdomen, lower back and pelvis are your core muscles. Your core muscles help to protect your lower back and connect upper and lower body movements. Core exercises train the muscles to brace the spine. Core strengthening can reduce back pain. Core exercises are any exercise that uses the trunk of your body without support. Try sitting at your desk on a stability ball.
You have a greater chance of living longer (and healthier) if you have a strong grip, are able to rise from a chair quickly, walk fast and can balance on one leg.
You should always consult your physician prior to beginning any new exercise program if you are pregnant, are on medication, have had a surgery, or have any health issues. If you are new to exercise, it is helpful to join a structured gym or fitness center, at least initially. Exercise professionals can introduce you to a variety of options and can ensure that you are exercising safely and using good form. Exercises done incorrectly, are at best, ineffective and a waste of your time. At worst, exercises done incorrectly are harmful and can cause injury. Today, many health plans will subsidize gym fees.