The three main components of being physically fit are stamina, strength and flexibility.

• Endurance (aerobic) exercises: continuous rhythmic activity that keeps the joints and muscles moving, increases endurance, and helps the body use oxygen more effectively. The muscles need more oxygen to handle this workload so the heart beats faster. Blood circulation, strength and endurance are improved. The lungs work harder to bring in more oxygen and the heart pumps harder to send blood to the muscles. This process strengthens the lungs, heart and muscles (increases cardiovascular fitness). Endurance exercise includes brisk walking, jogging, swimming, climbing stairs, dancing, aerobics, cycling or hiking, exercise that builds staying power. The American College of Sports Medicine recommends aerobic exercise be performed for a minimum of 20 minutes, three days a week at 60% of the maximum heart rate. Low impact aerobics (aerobic movements in which at least one foot contacts the ground at all times) is ideal for special populations such as people who are older, recovering from an injury, overweight, pregnant or just starting a fitness program.

• Strength (anaerobic) exercises: Strength training, such as lifting weights) uses muscles at high intensity and a high rate of work for a short period of time (overloading the muscle by asking it to do more work than usual). This builds muscle strength (footnote 5) and can produce a variety of other potential benefits such as well. These include reducing blood pressure, lowering LDL cholesterol levels and raising HDL levels, improving bone mass, improving overall cardiovascular health, reducing the risk of injury, and strengthening bones, muscles, tendons, and ligaments. It may also improve the way the body processes sugar which could reduce the risk of developing diabetes. Weight training preserves muscle mass, improves posture, tones the body, and thus can counteract the lack of strength that can often accompany decreased activity and aging. It is generally recommended that weight lifting be done at 2-3 days per week.

• Stretching (flexibility) exercises: Flexibility allows muscles and joints to move through their full range of motion. Good flexibility of the spine allows for normal overall movement and helps keeps the muscles toned. Poor flexibility of the back and hips may lead to stiffness, tension and pain, poor posture, back problems, movement limitations and a higher risk of injury to muscles, tendons and ligaments. Stretching is the best way to maintain good flexibility. It relieves muscle tension and allows us to move more effortlessly

• Balance exercises: These exercises are also a part of overall fitness, especially for the aging population. They strengthen the lower body, increase sensory awareness and improve neuromuscular co-ordination. Various types of exercises address this aspect of fitness. For example Eastern/martial arts exercises such as yoga and tai chi can help reduce stress, increase muscular strength and flexibility, and increase energy levels. Many studies have shown the success of tai chi in reducing falls in the frail elderly. Western neuromuscular education approaches such as the Trager Approach, Alexander Technique and Feldenkrais Method seek to enhance balance through body/joint awareness and ease of movement. They are all gentle approaches appropriate for any age group or population.

Content last modified on Sep 18, 2003