Aerobic activity moves the large muscles of the body in rhythmic motions for long periods of time and increases heart rate. Tis type of activity promotes good heart health and improves circulatory function. Aerobic activities range in their intensity level.
- Moderate-Intensity: Walking, Dancing, Climbing Stairs, Lawn Games, Gardening, Cleaning
- High-Intensity: Running, Cycling, Swimming, Playing Sports, Group Fitness Classes
Strength training increases muscle mass through resistance exercises. These resistance exercises involve the major muscle groups of the body: legs, hips, back, abdomen, chest, and arms. Resistance exercises break down the muscle of focus and, with proper nutrition, allows for the body to repair the muscle, increasing its mass. Below are some examples of strength-building exercises.
- Body Weight Exercises
- Weight Lifting
- Resistance Bands
REMEMBER: Strength exercises are less about time spent doing the activity and more about repetitions and muscle fatigue.
Sets of 8-12 repetitions are ideal.
Continue until it would be difficult to do another repetition without help.
Intensify strength training by adding repetitions or times performed per week.
BALANCE & FLEXIBILITY
These exercises do not count towards your minimum daily recommendations for aerobic and strength activities, but they can help you increase your performance in both of those areas. Stretching increases your flexibility, allowing you a greater range of motion and control over your muscles as they are put under stress and balance improves our function in many daily activities including sitting, picking up objects, climbing stairs, and reacting quickly to sudden events.