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 3. Exercise and physical activity
 4. Four Types of Exercise Can Improve Your Health and Physical Ability

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ON THIS PAGE

 * Endurance exercises for older adults
 * Strength exercises for older adults
 * Balance exercises for older adults
 * Flexibility exercises for older adults

 * A-Z Health Topics
 * Alzheimer’s and Dementia
 * Brain Health
 * Caregiving
 * Clinical Trials and Studies
 * Exercise and Physical Activity
 * Healthy Eating


FOUR TYPES OF EXERCISE CAN IMPROVE YOUR HEALTH AND PHYSICAL ABILITY



Español

Learn about the four types of exercises and how they can benefit you. For
workout videos and examples of how to do some of the exercises listed below,
visit NIA’s YouTube channel(link is external).

Most people tend to focus on one type of exercise or activity and think they’re
doing enough. Research has shown that it’s important to get all four types of
exercise: endurance, strength, balance, and flexibility. Each one has different
benefits. Doing one kind also can improve your ability to do the others, and
variety helps reduce boredom and risk of injury. No matter your age, you can
find activities that meet your fitness level and needs!


ENDURANCE EXERCISES FOR OLDER ADULTS


Read and share this infographic about the four types of exercise.

Endurance activities, often referred to as aerobic, increase your breathing and
heart rates. These activities help keep you healthy, improve your fitness, and
help you perform the tasks you need to do every day. Endurance exercises improve
the health of your heart, lungs, and circulatory system. 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. Physical activities that build
endurance include:

 * Brisk walking or jogging
 * Yard work (mowing, raking)
 * Dancing
 * Swimming
 * Biking
 * Climbing stairs or hills
 * Playing tennis or basketball

Increase your endurance or “staying power” to help keep up with your
grandchildren during a trip to the park, dance to your favorite songs at a
family wedding, and rake the yard and bag up leaves. Build up to at least 150
minutes of activity a week that makes you breathe hard. Try to be active
throughout your day to reach this goal and avoid sitting for long periods of
time.


SAFETY TIPS

 * Do a little light activity, such as easy walking, before and after your
   endurance activities to warm up and cool down.
 * Listen to your body: endurance activities should not cause dizziness, chest
   pain or pressure, or a feeling like heartburn.
 * Be sure to drink liquids when doing any activity that makes you sweat. If
   your doctor has told you to limit your fluids, be sure to check before
   increasing the amount of fluid you drink while exercising.
 * If you are going to be exercising outdoors, be aware of your surroundings.
 * Dress in layers so you can add or remove clothes as needed for hot and cold
   weather.
 * To prevent injuries, use safety equipment, such as a helmet when bicycling.


QUICK TIP: TEST YOUR EXERCISE INTENSITY

When you’re being active, try talking: if you’re breathing hard but can still
have a conversation easily, it’s moderate-intensity activity. If you can only
say a few words before you have to take a breath, it’s vigorous-intensity
activity.


STRENGTH EXERCISES FOR OLDER ADULTS

Your muscular strength can make a big difference. Strong muscles(link is
external) help you stay independent and make everyday activities feel easier,
like getting up from a chair, climbing stairs, and carrying groceries. Keeping
your muscles strong can help with your balance and prevent falls and
fall-related injuries. You are less likely to fall when your leg and hip muscles
are strong. Some people call using weight to improve your muscle strength
“strength training” or “resistance training.”


Read and share this infographic and help spread the word about the everyday
benefits of exercise and physical activity.

Some people choose to use weights to help improve their strength. If you do,
start by using light weights at first, then gradually add more. Other people use
resistance bands, stretchy elastic bands that come in varying strengths. If you
are a beginner, try exercising without the band or use a light band until you
are comfortable. Add a band or move on to a stronger band (or more weight) when
you can do two sets of 10 to 15 repetitions easily. Try to do strength exercises
for all of your major muscle groups at least 2 days per week, but don’t exercise
the same muscle group on any 2 days in a row. Below are a few examples of
strength exercises:

 * Lifting weights(link is external)
 * Carrying groceries
 * Gripping a tennis ball(link is external)
 * Overhead arm curl(link is external)
 * Arm curls
 * Wall push-ups(link is external)
 * Lifting your body weight
 * Using a resistance band


SAFETY TIPS

 * Don’t hold your breath during strength exercises and breathe regularly.
 * Breathe out as you lift or push, and breathe in as you relax.
 * Talk with your doctor if you are unsure about doing a particular exercise.


BALANCE EXERCISES FOR OLDER ADULTS

Balance exercises help prevent falls, a common problem in older adults that can
have serious consequences. Many lower-body strength exercises also will improve
your balance. Balance exercises include:

 * Tai Chi, a "moving meditation" that involves shifting the body slowly,
   gently, and precisely, while breathing deeply.
 * Standing on one foot.(link is external)
 * The heel-to-toe walk.(link is external)
 * The balance walk.(link is external)
 * Standing from a seated position.


SAFETY TIPS

 * Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
 * Talk with your doctor if you are unsure about a particular exercise.


FLEXIBILITY EXERCISES FOR OLDER ADULTS

Stretching(link is external) can improve your flexibility. Moving more freely
will make it easier for you to reach down to tie your shoes or look over your
shoulder when you back your car out of the driveway. Flexibility exercises
include:

 * The back stretch exercise(link is external)
 * The inner thigh stretch(link is external)
 * The ankle stretch(link is external)
 * The back of leg stretch(link is external)


SAFETY TIPS

 * Stretch when your muscles are warmed up.
 * Stretch after endurance or strength exercises.
 * Don’t stretch so far that it hurts.
 * Always remember to breathe normally while holding a stretch.
 * Talk with your doctor if you are unsure about a particular exercise.


YOU MAY ALSO BE INTERESTED IN

 * Finding tips to help get started with exercise
 * Reading about benefits of exercise
 * Exploring tips to help stay motivated to exercise


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*Email Address



FOR MORE INFORMATION ABOUT EXERCISE AND PHYSICAL ACTIVITY

American Council on Exercise
888-825-3636 
receptionist@acefitness.org(link sends email)
www.acefitness.org(link is external)

American Physical Therapy Association
800-999-2782 
public-relations@apta.org(link sends email)
www.choosept.com(link is external)

Centers for Disease Control and Prevention (CDC)
800-232-4636
888-232-6348 (TTY)
cdcinfo@cdc.gov(link sends email)
www.cdc.gov

Office of Disease Prevention and Health Promotion (ODPHP)
240-453-8280
odphpinfo@hhs.gov(link sends email)
https://health.gov/

MedlinePlus
National Library of Medicine      
www.medlineplus.gov

National Council on Aging
571-527-3900
https://www.ncoa.org/(link is external)

This content is provided by the NIH National Institute on Aging (NIA). NIA
scientists and other experts review this content to ensure it is accurate and up
to date.

Content reviewed: January 29, 2021

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