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A well-rounded fitness routine is important for our overall health and quality of life — especially as we age. The right movement can help improve heart health, maintain the bone and muscle mass that decrease with age and improve balance and flexibility, which reduces risk of falls and injury.
But what exercises should we be doing to achieve these goals?
“The National Institute on Aging (NIA) recommends that we focus on four types of exercise: endurance, flexibility, balance and strength,” Dr. Karena Wu, Start TODAY fitness expert and board-certified clinical specialist in orthopedic physical therapy, said on TODAY. She breaks down each of these types of movement — plus, shares specific exercises you can do at home without any equipment.
Endurance
Exercise: Walking
“Endurance exercises are continuous, repetitive movements over a prolonged period of time,” Wu explained. Any repetitive movement — walking, running, swimming — will improve cardiovascular health, she added.
And walking is arguably the easiest, most accessible form of exercise to add to your routine right now.
“The NIA published a study of adults over the age of 40, of those that walked 8,000 or more steps per day versus those that walk 4,000 steps and the 8,000 group had a 51% lower risk of death from all causes,” said Wu.
Flexibility
Exercises: Standing side stretch and windmills
“Low-back pain is the most commonly reported symptom in older adults from the age of 50-55 and up to 80% of the population will have low-back pain at some point in their life,” said Wu. Improving flexibility with both stretching and mobility work is key in releasing tension in the back and preventing pain. Wu shared a simple stretch and a mobility exercise that are easy to perform daily:
- Standing side stretch: Stand with your feet hip-width apart and raise your right arm straight…
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