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Flexibility
Flexibility is an important component. If exercise is so good for us, why do we find it so hard to exercise regularly? It wasn't always like this. In grad school, you probably can't wait for recess. It was time to walk, run, jump and be outside. You were exercising and enjoying every minute of it. Now that's more work. But it doesn't have to be that way if you focus on activities you enjoy and a routine that fits your needs.
So how do you create such an exercise routine? Find a mix of activities you enjoy and a schedule you can stick to for a long time. Start slowly, set realistic goals, and reward yourself for achievements along the way. In short, your fitness plan should give you a break without the bell.
Plenty of well-established science supports the benefits of aerobic and strength training, as well as balance training for older adults. Flexibility and relaxation exercises are also important components of an enjoyable and effective fitness plan.
Aerobic Exercise
Often called cardio or endurance activities, aerobic activities are great for burning calories and shedding unwanted fat. They include activities that require large muscles to contract and relax repeatedly: for example, walking, biking, running, and swimming. This temporarily increases your heart rate and breathing, allowing more oxygen to reach your muscles and increasing cardiovascular endurance. These are activities that are associated with a lower risk of many diseases and a longer lifespan. Make aerobic exercise the centerpiece of your fitness program, as the bulk of the research on the disease-fighting benefits of exercise revolves around cardiovascular activity.
Strength Training
Strength or resistance training, which typically employs weight machines, free weights, and equipment such as resistance bands or tubing, prevents bone loss and builds muscle. It also improves your body's ratio of lean muscle mass to fat. It also deserves an important place in your exercise routine.
Technically, strength or resistance training is any time your muscles are facing a stronger-than-normal counterforce, such as pushing against a wall or lifting a dumbbell. Muscles get stronger by progressively increasing heavy weights or resistance. In addition to toning you up, strength training gives you the functional strength you need to perform daily activities, such as lifting groceries, climbing stairs, getting up from a chair, running for the bus with ease with your fitness program. Many activity-related injuries have their roots in a lack of flexibility. Think of your muscles as rubber bands. When they are cold they are hard and brittle. They stretch and retract more easily when heated. A good warm-up before exercising and a good cool-down upon completion will help prevent injury and reduce muscle soreness.
No matter what your current fitness level is, you should always start your exercise session with a warm-up. A good warm-up sequence is as follows. Jog in place or designated place for one to two minutes. This leads to a gradual increase in heart rate, blood pressure, circulation and the temperature of the active muscles. Next, perform slow joint rotation exercises (eg, arm circles, knee/ankle rotations) to gradually increase the range of motion of the joint. Work each major joint for 5 to 10 seconds. Lastly, gradually stretch the muscles used during the ensuing activity. This will "loosen" the muscles and tendons so they can achieve greater range of motion with less risk of injury, hold each stretch position for 10 to 15 seconds, and don't bounce or bob.
Do the stretch as part of your cool-down immediately after your exercise session. After exercising, when your muscles are warm, is the best time to improve your flexibility. Don't limit flexibility exercises to just a warm-up and cool-down. Take the time to dedicate the session to flexibility. Stretching throughout the day is also a good idea. Stretching is a form of exercise that takes very little time relative to the benefits received. Some of the more common flexibility exercises are listed under Flexibility Exercises. Do all the stretching positions slowly until you feel tension or slight discomfort. Pause in each position for at least 10 to 15 seconds during the warm-up and cool-down. Developmental stretching requires holding each stretch for 30 seconds or longer to improve flexibility.
Balance Exercises
Our sense of balance typically worsens as we age. It can be further compromised by medical conditions like neuropathy (a complication of diabetes) and certain chemotherapy drugs and other medications; uncorrected vision problems; or lack of flexibility. Poor balance often leads to falls, which can cause head injuries and temporarily or permanently disabling injuries to the bones and nervous system. Hip fractures, particularly, can lead to serious health complications and can impair independence.