Key Components of Exercise

When you think of “exercise”, what comes to your mind? Do you think of an aerobic class? Maybe going for a jog? Or do you think of lifting weights? None of those are wrong, but it’s so much more than that!

Exercise is a broad term we often use to describe some type of workout, but there are actually a few key components we need to incorporate to create a well-rounded exercise plan. Exercise should not be random movements that only serve to make you sweat and burn calories. It should be purposeful!

Here are the key components of exercise:

1. Strength training! You should be lifting weights at least 3-4 times per week. It is important to keep muscle mass as well age and hopefully keep adding more.

2. Stability. We want to incorporate balance training and exercises that challenge our stability. As we age, we start to lose our stability unless we actively work on improving it.

3. Aerobic efficiency. We need to improve the capacity of our cardiovascular system and its ability to bring in and transport oxygen through the body.

4. Aerobic capacity. We want to improve how well our body uses oxygen as efficiently as it can.

These key components should be included in your weekly workouts as much as possible to improve your overall health. It doesn’t have to be complicated either.

Choose basic strength exercises to build more muscle. Try standing on one leg at a time while you cook or talk on the phone or walk along a curb to challenge your balance. You can also try standing on a balance trainer while doing light strength training. Go for a walk and work to increase your speed. Try throwing in sprints for short distances. If you love biking or swimming, try increasing your speed or distance. Throw in a Tabata workout (high or low impact) or HIIT training 1-2 times per week.

Adding these components in will have BIG rewards!