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I love exercising and strongly believe in the power of health and fitness that allows you to live an independent, mobile life. As we age, we become more vulnerable to disease. However, what we eat and what we do can delay and possibly eliminate some of those health concerns.

Today we’re going to focus on what we do – exercises that work best for older adults and seniors. Many times we only focus on one area of fitness. But, there are four types of exercises when used together, bring about maximum results for your physical body and impact your overall mental health.

Strength Training


Strength training helps to reduce body fat. It builds lean muscles, which in turn increases metabolism. As your metabolism increases, you burn more calories. Strength training tightens and tones your muscles helping you to look and feel better. One of the side benefits of strength training is getting a good night’s sleep.

If you want to reduce your risk of heart disease, diabetes, osteoporosis and breast cancer, then make sure you include strength training in your workout plan. It increases bone density and reduces pain associated with arthritis.

Strength training enables you to carry groceries, pick up your grandchildren, get up easily from a chair and have better balance. Stronger muscles reduce the risk of you falling and injuring yourself.

Types of Strength Training Exercises:

  • Lifting free weights

  • Using resistance bands

  • Squatting

  • Push-ups

Endurance Training

Endurance exercises increase your breathing and heart rate. These exercises are good for the heart, lungs and circulatory system. They keep you healthy and improve your overall health allowing you to perform your daily activities with ease.

Types of Endurance Training Exercises:

  • Walking, jogging, hiking

  • Bicycling

  • Swimming

  • Dancing

  • Tennis

Balance Training

Balance exercises strengthen the lower body. They can minimize the risk of falling and improve posture and the way the body works. Balance and strength training exercises are sometimes one in the same.

Types of Balance Training Exercises:

  • Stand on one foot (modify if necessary) Link to modify article

  • Walk heel to toe – place your right foot directly in front of the toe on your left foot. Repeat for the opposite side.

  • Sit down and stand up from a chair without holding on to the chair Flexibility

Range of motion is so important. You don’t want to lose the ability to reach without restraint or pain. Flexibility exercises stretch your muscles and help your body stay limber.

Types of Flexibility Training Exercises:

  • Yoga

  • Pilates

  • Calf Stretches

  • Shoulder and upper arm stretches

For optimal results, use at least one exercise mentioned in each category once a week. What are your favorite exercises? Please share in the comment section below. I’d also love to hear from you on our Facebook page. Please share your journey with me and the rest of the Own Your Age family.

As always, today is the best day to Own Your Age.


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