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Use All 4 Types of Exercise to Thrive

By Sandy Schroeder

We may feel we are in good shape when we walk every day or do an afternoon workout, but the Mayo Clinic reminds us that there are four types of exercise needed: endurance, strength, balance and flexibility. 


These aerobic exercises increase heart beats and breathing to keep the heart, lungs and circulatory systems healthy. They fight heart disease, diabetes and colon and breast cancer. Doctors recommend 150 minutes weekly of exercises that make you breathe hard. 

  • Brisk walking, jogging 
  • Yard and garden work 
  • Climbing hills or steps 
  • Swimming 
  • Dancing 
  • Biking 
  • Playing tennis or basketball 


Strong muscles help us climb stairs, carry groceries or get up from a chair. They also help us keep our balance and prevent falls. Weights, resistance bands or lifting one's own weight in exercises such as yoga should be used twice a week to exercise major muscle groups. 

  • Yoga 
  • Lifting weights 
  • Using resistance bands 
  • Household lifting tasks 


These exercises make us more effective on the courts and help seniors avoid falls. 

Tai chi - This moving meditation takes the body through a series of poses that shift the body slowly and gently from one foot to the other improving balance and strengthening muscles throughout the body. People with painful knees or balance problems develop new confidence and loosen up.

Stand on one foot- Use a chair or wall as backup and raise one foot. Then alternate and lift the other foot. When you begin hang on to something to steady yourself.

Heel-to-toe - Walk forward putting one foot directly in front of the other foot. Stand tall and look straight ahead. Walk 10 to 12 feet. Turn around and walk back. 


Staying limber lets you perform on the courts and function in daily life as you reach down to tie your shoes or turn to look over your shoulder when backing up. When we sit too much and skip exercising, muscles and joints become sore and stiff.  

  • Follow a stretching class online   
  • Use a weekly yoga class to stay limber   
  • Work with a personal trainer to perfect stretching  

Here are some safety tips to keep in mind.

  • Never hold your breath when stretching  
  • Stretch when your muscles are warmed up  
  • Never stretch to the point of pain 

Remember that before you begin a new exercise routine, it's wise to check with your doctor to review your current health numbers and routines and establish your best limits. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Pearland, Tex.

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