www.nia.nih.gov
Open in
urlscan Pro
2600:9000:2359:5200:16:fb03:50c0:93a1
Public Scan
URL:
https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical
Submission: On December 09 via api from US — Scanned from FR
Submission: On December 09 via api from US — Scanned from FR
Form analysis
3 forms found in the DOMGET /site-search
<form region="header_search" action="/site-search" method="get" id="views-exposed-form-site-search-page-1" accept-charset="UTF-8" novalidate="" class="usa-form usa-search--small">
<div class="js-form-item form-item js-form-type-textfield form-item-search js-form-item-search form-no-label">
<label class="usa-label usa-sr-only" for="edit-searching-term">Search</label>
<input type="search" placeholder="" data-twig-suggestion="search_results_textfield" data-drupal-selector="edit-search" id="edit-search" name="search" value="" size="30" maxlength="128" class="form-text usa-input search-field-en-small">
</div>
<div data-drupal-selector="edit-actions" class="form-actions js-form-wrapper form-wrapper" id="edit-actions--2">
<div class="form-actions">
<div class="usa-search--small">
<label class="usa-sr-only" for="edit-submit">Search</label>
<button data-twig-suggestion="search_results_submit" data-drupal-selector="edit-submit-site-search" type="submit" id="edit-submit-site-search" value="Search" class="button js-form-submit form-submit usa-button usa-button--secondary">
<img src="/themes/nia/package/dist/img/usa-icons-bg/search--white.svg" class="usa-search__submit-icon" alt="Search">
</button>
</div>
</div>
</div>
</form>
GET /site-search
<form region="secondary_menu" action="/site-search" method="get" id="views-exposed-form-site-search-page-1" accept-charset="UTF-8" novalidate="" class="usa-form usa-search--small">
<div class="js-form-item form-item js-form-type-textfield form-item-search js-form-item-search form-no-label">
<label class="usa-label usa-sr-only" for="edit-searching-term">Search</label>
<input type="search" placeholder="" data-twig-suggestion="search_results_textfield" data-drupal-selector="edit-search" id="edit-search--2" name="search" value="" size="30" maxlength="128" class="form-text usa-input search-field-en-small">
</div>
<div data-drupal-selector="edit-actions" class="form-actions js-form-wrapper form-wrapper" id="edit-actions--3">
<div class="form-actions">
<div class="usa-search--small">
<label class="usa-sr-only" for="edit-submit">Search</label>
<button data-twig-suggestion="search_results_submit" data-drupal-selector="edit-submit-site-search-2" type="submit" id="edit-submit-site-search--2" value="Search" class="button js-form-submit form-submit usa-button usa-button--secondary">
<img src="/themes/nia/package/dist/img/usa-icons-bg/search--white.svg" class="usa-search__submit-icon" alt="Search">
</button>
</div>
</div>
</div>
</form>
POST /health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical
<form action="/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical" method="post" id="mailchimp-signup-subscribe-block-healthy-aging-highlights-form" accept-charset="UTF-8" novalidate="">
<div id="mailchimp-response-mailchimp_signup_subscribe_block_healthy_aging_highlights_form-wrapper"></div>
<div id="mailchimp-newsletter-ffe42fdac3-mergefields" class="mailchimp-newsletter-mergefields">
<div class="js-form-item form-item js-form-type-email form-item-mergevars-email js-form-item-mergevars-email">
<label for="edit-mergevars-email" class="usa-input-required usa-label control-label js-form-required"><span class="usa-hint--required" aria-hidden="true">*</span>Email Address</label>
<input data-drupal-selector="edit-mergevars-email" type="email" id="edit-mergevars-email" name="mergevars[EMAIL]" value="" size="25" maxlength="254" class="form-email required usa-input" required="required" aria-required="true">
</div>
</div>
<input data-drupal-selector="form-9zlb1ab-6dqvbh3jlswe2h5ywpyd5ijdsxg-p2sqmso" type="hidden" name="form_build_id" value="form-9zlB1ab-6dQvbh3JLsWe2H5ywpyd5iJDSXG-P2sQmSo" class="usa-input">
<input data-drupal-selector="edit-mailchimp-signup-subscribe-block-healthy-aging-highlights-form" type="hidden" name="form_id" value="mailchimp_signup_subscribe_block_healthy_aging_highlights_form" class="usa-input">
<div data-drupal-selector="edit-actions" class="form-actions js-form-wrapper form-wrapper" id="edit-actions">
<input data-twig-suggestion="mailchimp-signup-subscribe-block-healthy-aging-highlights-form" data-drupal-selector="mailchimp-signup-subscribe-block-healthy-aging-highlights-form-edit-submit" type="submit"
id="mailchimp-signup-subscribe-block-healthy-aging-highlights-form-edit-submit" name="op" value="Subscribe" class="button js-form-submit form-submit usa-button" data-once="drupal-ajax">
</div>
</form>
Text Content
Skip to main content An official website of the United States government Here's how you know Here's how you know U.S. Department of Health & Human Services (HHS) National Institutes of Health (NIH) The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site. The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely. Menu Search Search * Health Information A-Z Health Topics Alzheimer’s & Dementia Brain Health Caregiving End of Life Exercise and Physical Activity Healthy Eating Español Get Print Publications Infographics Resources for Health Care Professionals * Research & Funding All Research & Funding Blog - Inside NIA Clinical Trials Training & Career Development Grants & Funding Health Disparities Research Research Resources Labs at NIA Division of Aging Biology Division of Behavioral and Social Research Division of Geriatrics and Clinical Gerontology Division of Neuroscience Division of Extramural Activities Quick Links NIA-Specific Funding Policies Scientific Review Small Business Program Training Programs to Enhance Diversity Alzheimer's Disease and Related Dementias Funding Announcements Data Sharing Resources for Researchers * News & Events All News & Events News Releases Announcements Events Research Highlights Multimedia Quick Links Media Inquiries Alzheimer’s & Related Dementias Press Kit * About NIA All About NIA Budget & Testimony Strategic Directions National Advisory Council on Aging (NACA) Advances in Aging and Alzheimer's Research Scientific Workforce Diversity Staff Directory Careers Student Resources Connect with NIA Contact NIA * Español Search Search 1. Home 2. Health Topics A-Z 3. Exercise and physical activity 4. Four Types of Exercise Can Improve Your Health and Physical Ability Share: Print page Facebook share Linkedin share X social media share 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 SIGN UP FOR EMAIL UPDATES ABOUT HEALTHY AGING *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 Return to top Quick links * About NIA * A-Z health topics * Clinical trials * Careers at NIA * Research divisions & contacts * Staff directory * Workforce diversity * NIA Policies and Notices Contact NIA * niaic@nia.nih.gov * 800-222-2225 * Contact us Follow us * Facebook * X * Linkedin * YouTube Newsletters Sign up to receive updates and resources delivered to your inbox. Sign up nia.nih.gov An official website of the National Institutes of Health * Accessibility support * FOIA requests * No FEAR Act data * Office of the Inspector General * Performance reports * Vulnerability disclosure policy * Privacy Policy * USA.gov Back to top