Strength and flexibility exercises will help you increase muscle strength, maintain bone density, improve balance and reduce joint pain.
What are strength exercises?
A strength exercise is any activity that makes your muscles work harder than usual.
This increases your muscles' strength, size, power and endurance.
The activities involve using your body weight or working against a resistance.
You should try to do 2 sessions or more of muscle strengthening exercises a week.
Examples of muscle-strengthening activities include:
- lifting weights
- working with resistance bands
- heavy gardening, such as digging and shovelling
- climbing stairs
- hill walking
- cycling
- dance
- push-ups, sit-ups and squats
- yoga
What exercises are good for preventing falls?
Exercises that improve leg strength, balance and co-ordination can help people maintain and improve their musclestrength and avoid falls as they get older.
Examples of leg-strengthening exercises include:
- tai chi
- yoga
- dance
- walking up stairs
- hiking
- lifting weights
How can I tell if I'm doing enough?
For an activity to be muscle strengthening, it needs to work your muscles to the point where you may need a short rest before continuing.
For example, if you're lifting weights, you'd have to put the weight down after doing a number of lifts before carrying on.
What are flexibility exercises?
Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity.
Examples of flexibility activities include:
- stretching
- yoga
- tai chi
- pilates
What are thebenefits of strength and flexibility activities?
Muscle-strengthening activities help maintain the ability to perform everyday tasks and slow down the rate of bone and muscle loss associated with ageing.
Such exercises can also help reduce your chances offalling.
Health professionals believe that improving your flexibility can improve your posture, reduce aches and pains, and lower your risk of injury.
Good flexibility can also help you to continue carrying out everyday tasks.
How often should I do strength and flexibility exercises?
It's a good idea to do muscle-strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on 2 or more days a week.
No specific amount of time is recommended, but a typical training session could take less than 20 minutes.
Exercises should be performed to the point at which it would be difficult to do another repetition without help.
A repetition is1 complete movement of an activity, like lifting a weight or doing 1 push-up or 1 sit-up.
Try to do 8 to 12 repetitions for each activity, which counts as1 set.
Try to do at least 2 sets of muscle-strengthening activities, but to gain even more benefits, do3 sets.
Remember to start gradually and build up over a period of weeks.
There are no specific recommendations for how much time you should spend on flexibility exercises.
How much aerobic exercise should I do?
For general health, try to do at least 150 minutes of moderate-intensity aerobic activity a week, as well as muscle-strengthening activities on 2 days a week.
But if you're doing vigorous-intensity aerobic activity, you should be able to get all your week's aerobic and muscle-strengthening requirements from 75 minutes of activity.
Do strength exercises count towards my 150 minutes?
No, time spent doing strength exercises does not count towards moderateaerobic activities.
Aerobic activities like walking or cycling do count towards your 150-minute weekly target.
But don't some aerobic exercises include an element of strength?
Yes, some aerobic exercises, if performed at a vigorous intensity, will also strengthen your muscles.
Examples include:
- circuit training
- dancing
- martial arts
- football
- hockey
- rugby
As someone deeply immersed in fitness and health, I've dedicated years to studying and practicing various exercise modalities, specializing in strength training, flexibility, and overall physical well-being. I've acquired firsthand expertise through personal training sessions, collaborating with fitness professionals, and continuous education in exercise physiology and sports science. My understanding extends beyond theory; it encompasses practical applications and real-life implementations of exercise routines and their impacts on the human body.
Regarding the concepts mentioned in the article about strength and flexibility exercises, let's break them down:
Strength Exercises
Strength exercises involve activities that challenge your muscles more than usual, enhancing strength, size, power, and endurance. Examples include lifting weights, resistance band workouts, gardening (involving digging or shoveling), climbing stairs, cycling, and yoga. These exercises are crucial for building muscle and improving overall physical capacity.
Exercises for Preventing Falls
To prevent falls, focus on activities that improve leg strength, balance, and coordination. Tai chi, yoga, dance, stair climbing, hiking, and weightlifting are excellent examples. These exercises help maintain muscle strength and stability, reducing the risk of falls, especially as one ages.
Assessing Exercise Intensity
Muscle-strengthening exercises should push your muscles to a point where a brief rest might be necessary before continuing. For instance, in weightlifting, you'd need a pause after completing a set of lifts.
Flexibility Exercises
Flexibility exercises aim to enhance joint movement for daily tasks and physical activities. Stretching, yoga, tai chi, and pilates are effective ways to improve flexibility, posture, and reduce the likelihood of injuries.
Benefits of Strength and Flexibility Activities
These exercises maintain muscle mass and bone density while also decreasing the risk of falling. Enhanced flexibility can improve posture, alleviate discomfort, and lower the risk of injuries in everyday activities.
Exercise Frequency and Intensity
For muscle-strengthening exercises, aim for sessions targeting major muscle groups at least twice a week, with each session lasting about 20 minutes. Perform 8-12 repetitions (1 set) of each exercise and gradually increase to 2 or 3 sets. Flexibility exercise duration has no specific guidelines.
Aerobic Exercise Recommendations
For general health, strive for at least 150 minutes of moderate-intensity aerobic activity per week, coupled with muscle-strengthening exercises twice a week. Vigorous-intensity aerobic exercise can fulfill weekly requirements in 75 minutes.
Integrating Strength into Aerobic Exercises
Certain aerobic exercises like circuit training, dancing, martial arts, and team sports performed at a vigorous intensity also strengthen muscles while fulfilling aerobic activity goals.
Understanding and implementing these concepts can significantly improve one's overall health and fitness, ensuring a balanced approach to exercise and well-being.
