There are four general areas of physical activity: endurance, strength, balance and flexibility.
Endurance: Accumulate 30 minutes most days of the week of an activity that makes you breathe hard. Ten minutes at a time is a fine way to accomplish this.
Strength: Strong muscles should not be confused with big muscles. Strength will allow you to remain independent by permitting basic activities like getting up from a chair or carrying groceries. Also, strong leg and hip muscles are an important component of balance, very important to avoid falls. Lifting weights is the easiest way to improve and build strength.
Balance: We tend to take balance for granted, so practicing balance skills every day will help keep this skill sharp. Try standing on one foot and then the other. Start with 10 seconds and build to 30 seconds. Tai chi is a great activity for balance improvement.
Flexibility: Stretching is the easiest way to stay flexible. Flexibility is important because it allows you to move more freely and perform basic activities such as tying a shoe or turning around to look over your shoulder when backing up or parking a car.
Linda J. Buch
