Want to feel better as you get older? Maybe even younger? A new report from the Mayo Clinic Health Letter says a regular dose of five areas of fitness can help ward off the stiffness, aches, and pains of aging.
The study says it’s a good idea to include these five types of activity in your exercise routine to offset the effects of aging:
- Aerobic exercise – any type of movement that gets your heart rate up and gets you breathing harder. The reports says a good start is to workout for 30 to 60 minutes three times a week, then work up to five days a week.
- Strengthening exercises - things like lifting weights or doing push-ups are important to keeping your muscle mass and strength. The report suggests strength training two or three times a week for about 20 minutes a session.
- Stretching – fit it in to help you become more flexible.
- Balance exercises – these will help you become better coordinated and lower your risk of injury.
- Core training – exercises that focus on the muscles of your trunk and torso will help stabilize the rest of your body. Remember, a strong core is an important foundation to have for all activities.
Do you do all 5 types of fitness?
I definitely need to do more balance exercises. I’m naturally klutzy – it’s part of my charm 
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From my experience, most of the “symptoms” we associate with aging are simply lack of activity. People just stop doing things fitness wise. You can get away with this when you’re younger, but not as you age. Thanks for the article
- Dave
I do most of these. Lot of stretching, lots of strength training, some aerobics, some core, and little focus on balance. Balance sort of comes along with some of the other stuff I do.
I don’t really need to feel younger, but having more energy would be nice. I also have to agree with the first commenter, we see age as having all of these problems, but a 20 year old can have the same medical problems if they are not active.
I definitely need to add balancing activities to my routine. Lunges with weights are helpful, but I’m getting kind of bored with them.
I think I’ll spend part of Saturday exploring other options.
Have a great weekend!
David – So true – exercise can do wonders for our health, can’t it?
Greg – Glad balance comes along with the other stuff you do. I am just balance-challenged.
Holly – More energy is always good! And yes, I agree with you and David both about how lack of activity can take its toll on your body.
Cammy – You should try the BOSU or balance board – both are awesome for balance training. I need to do more of both for sure!
My weaknesses are definitely balance and stretching. And recently…I’ve been limiting my strength training more than I should. (sounds like I have lots I can work on…).
Oh, and I happen to like klutzy (maybe because I can relate).
Balancing, strength training and stretching are the three I really need to work on doing more often.
Lance – Yay, we can form a Klutzt Klub!
Angie – I need to add more of those three, too!