What types of exercise are there?
Exercise is a vital part of living a healthy, happy, and long life. It improves your physical condition, making you more resilient, able to do more, and less prone to injury. Exercise can also improve your mental health which can, in turn, help you improve other aspects of your life. Furthermore taking care of your body and your health will imporve your longevity and increase your chances of a long life. You can see then that it is useful to know the overall scope of the types of exercise that are possible. This article outlines the four main classes of exercise along with the benefits of each of them.
1. Stretching
Stretching is an often neglected form of exercise but it shouldn't be. That is why we've put it top of our list! Improving flexibility is one of the main goals of stretching and this helps in many areas including reducing risk of injury, improved performance in physical activities, and allowing your joints to move in their full range of motion. Many people enjoy a routine of stretches before or after a run or their main workout. It can help them prepare their bodies for the activity or reduce soreness after strenuous exercise.
Stretching isn't just for old people!
While stretching can be necessary for some people to maintain range of motion especially as they get older, it is important for young people too. A warm-up or cool down routine which incorporates stretching can reduce the risk of injuries especially in knees and ankles. This also allows you to be more prepared so it's less of a shock to your body when you start your main activity. Keep in mind however, that stretches should not be in themselves considered a warm-up so it may not be best to start with them. Here is a list of possible activities:
Forward lunge
Stand up straight with feet hip-width apart. Then take a big step forward while engaging your core. As you step your heal should touch the ground first then you lower your body until the thigh of the leg you stepped forward with is parallel to the ground. Lastly you press with that leg to drive back up to the starting position. Repeat for the other leg. This exercise should be done multiple times for each leg. See what you feel comfortable with.Hamstring Stretch
The hamstring stretch targets the muscles at the back of your thigh, improving flexibility and reducing the risk of injury. To perform this stretch, sit on the ground with one leg extended and the other leg bent, then reach forward towards your toes on the extended leg, keeping your back straight. Hold the position for 15-30 seconds, feeling a gentle stretch in your hamstring without bouncing. Repeat with your other leg.Adductor Stretch
The adductor muscles are a group of muscles located on the inner thigh which are responsible for bringing the legs together and stabilizing the pelvis. To perform an adductor stretch, sit on the ground with your legs spread apart in a V-shape. Lean your torso forward, keeping your back straight, and reach towards your toes or the ground in front of you until you feel a stretch along your inner thighs. Hold the stretch for 15-30 seconds, ensuring you feel a gentle pull without any pain.
2. Cardio
If you get tired carrying the shopping home then you need this one! Cardio, short for cardiovascular exercise, refers to activities that specifically target the cardiovascular system, which includes the heart and lungs. These exercises are designed to increase your heart rate and breathing rate, enhancing the efficiency of your heart and lung functions. Common examples of cardio exercises include running, cycling, swimming, and brisk walking. There are many other activities that are also aerobic exercises such as trampolining and dancing which could be fun additions to your week. The health of your cardiovascular system is crucial in everyday life, as it ensures that blood and oxygen are efficiently delivered to your muscles and brain, supporting essential bodily functions and overall vitality.
Engaging in regular aerobic exercise not only strengthens your heart and lungs but also improves circulation, reduces the risk of chronic diseases such as heart disease and diabetes, and enhances mental health by reducing stress and anxiety levels. A well-maintained cardiovascular system, achieved through consistent aerobic activity, contributes to greater endurance and stamina, allowing you to perform physical tasks more efficiently and sustain prolonged periods of activity without fatigue. By incorporating cardio exercises into your routine, you promote long-term health and well-being, ensuring your body can effectively handle daily demands and unexpected physical challenges. Lastly, this form of excercise is ideal if your aim is to loose weight as it will burn calories and lower your blood sugar levels. You should aim for at least 150 minutes per week of moderate-intensity activity which could be something like briskly walking, swimming, jogging, cycling, dancing, or classes like step aerobics.
3. Strength training
Strength training is probably what most people imagine when they think about working out. These are, of course, activities that involve lifting weights, using resistance bands, or performing bodyweight exercises to build muscle mass, increase strength, and enhance overall physical performance. Strength training exercises target specific muscle groups and typically involve movements that challenge the muscles through resistance, leading to muscle growth and improved muscle tone. Engaging in regular strength training helps improve bone density, boosts metabolism, and enhances functional fitness, making everyday tasks easier to perform. Some common examples of strength training exercises include:
Weightlifting
This includes exercises like bench presses, deadlifts, squats, and shoulder presses, typically performed with free weights such as dumbbells, barbells, or kettlebells.Bodyweight Exercises
These exercises use your body weight as resistance and include push-ups, pull-ups, planks, lunges, and squats.Resistance Band Workouts
Using elastic bands of varying resistance levels, you can perform exercises like bicep curls, tricep extensions, and lateral band walks.Machine-Based Exercises
Many gyms offer machines designed to target specific muscle groups, such as leg presses, chest presses, and cable machines for rows and pulldowns.
Incorporating strength training into your fitness routine not only builds muscle and increases strength but also improves posture, reduces the risk of injury, and enhances overall athletic performance. By progressively increasing the resistance or weight used in these exercises, you can continually challenge your muscles, leading to ongoing improvements in strength and endurance. Strength training also supports weight management by increasing muscle mass, which in turn boosts the resting metabolic rate, helping you burn more calories even when at rest. Whether you are a beginner or an experienced athlete, strength training is a versatile and essential component of a well-rounded fitness regimen.
4. Balance exercises
This type of exercise becomes more important as we get older because our balance tends to decline with age. Maintaining good balance helps you feel more stable and reduces the risk of falls, which can cause serious injuries. Many community centers and gyms offer balance-focused classes like tai chi or yoga that are designed to improve your stability and coordination. These classes are beneficial not just for older adults but also for younger people, as starting balance exercises early can prevent future issues and enhance overall fitness.
It's never too early to start incorporating balance exercises into your routine, even if you don’t currently have balance problems. Some common balance exercises include standing on one foot or walking heel to toe, and you can make them more challenging by doing them with your eyes closed. Other exercises focus on joint flexibility, walking on uneven surfaces, and strengthening leg muscles with moves like squats and leg lifts. These exercises can boost your balance and coordination, making you less likely to fall and more confident in your movements. Just make sure you get proper guidance before trying these exercises at home to ensure you do them safely and correctly.
Adding balance exercises to your fitness routine has many benefits, such as improved stability, lower risk of falls, and better overall quality of life. Whether you join a class or practice on your own, spending time on balance training is a smart investment in your long-term health and independence.