4 Essential Elements Of Exercise

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The 4 Essential
Elements of Exercise
What: Endurance (aerobic) exercises
increase your breathing and heart
rate. Walking, jogging, swimming,
biking and jumping rope are
examples.
 
Why: It keeps the heart, lungs and
circulatory system healthy and
improves overall fitness, reducing
the risk of heart disease and stroke. 
How much: Adults should get at
least 150 minutes (2 1/2 hours) of
moderate to vigorous activity per
week. Start out with 10-15 minutes
at a time and build up. 
Endurance
Strength
What: Strength exercises (resistance
training) are weight-bearing
exercises that use free weights,
machines or your body’s own
resistance, such as a push-up. 
Why: It helps prevent injuries,
increases metabolism so you burn
more calories, and helps you retain
the ability to perform everyday
activities as you age. 
How much: At least twice a week.
You can add this to your endurance
exercise days or do it separately. 
Balance
What: Balance exercises, including
yoga and tai chi, improve stability
and strengthen the muscles that
help keep you upright. 
Why: Good balance is important for
many activities we do every day,
such as walking and climbing stairs,
and can help prevent falls.
How much: As often as you like
according to your fitness level as
part of the recommended 150
minutes of moderate to vigorous
activity per week. 
Flexibility
What: Flexibility exercises, including
yoga and Pilates, stretch your
muscles and can help your body
move and bend easier. 
Why: Being flexible gives more
freedom of movement for other
exercise and everyday activities. It
may also help avoid discomfort
when in a confined space for a long
time.
How much: Hold each stretch for 10-
30 seconds and repeat 3-5 times
each session. Stretch when muscles
are already warm.