What are the types and importance of strength and flexibility exercises?

Strength training is any activity that forces your muscles to work harder than usual. This increases your muscle strength, size, power, and endurance. Activities include using your body weight or working against resistance.

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Examples of muscle strengthening activities weight lifting Working with resistance gangs Heavy gardening, such as digging and hoeing Climbing stairs Climbing the hills cycling dance Push-ups, sit-ups, and squats Yoga

What are good exercises for fall prevention? Exercises that improve leg strength, balance, and coordination can help people maintain and improve their muscle mass and avoid falls as they age.

Examples of leg strengthening exercises: Tai Chi Yoga dance Climbing the stairs hiking weight lifting For an activity to be muscle-strengthening, it must work your muscles so hard that you may need a short rest before continuing. For example, if you're lifting weights, you'll need to lower the weight after a few reps before continuing.

What are flexibility exercises? Flexibility exercises are activities that improve a joint's ability to maintain the movement needed to perform daily tasks and physical activity.

Examples of flexibility activities: extension Yoga Tai Chi Pilates

What are the health benefits of strength and flexibility activities? There is strong evidence of the health benefits of muscle-strengthening activities, including maintaining the ability to perform daily tasks, reducing bone and muscle loss associated with aging, and reducing the number of falls.

Unlike aerobic and strength training, the specific health benefits of flexibility activities are unclear. However, health professionals believe that improving your flexibility can improve your posture, reduce aches and pains, and reduce the risk of injury. Good flexibility can also help you continue performing daily tasks.

How often should I do strength and flexibility exercises? It's a good idea to do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) two or more days a week. No specific amount of time is recommended, but a typical training session will last less than 20 minutes.

Exercises should be performed to the point where it would be difficult to complete another repetition without assistance. A repetition is one complete movement of an activity, such as a deadlift, one push-up, or one sit-up. Aim for 8 to 12 repetitions of each activity, which counts as one set. Aim for at least two sets of muscle-strengthening activities, but for greater benefits, perform three sets. Remember to start slowly and increase your pace over a period of weeks.

There are no specific recommendations for how long you should do flexibility exercises.

The time you spend doing strength training does not count as moderate-intensity aerobic activity, according to the Ministry of Health guidelines. Aerobic activities such as walking or cycling do not count toward your 150-minute weekly target.

There are some aerobic exercises that, if done at a high intensity, will also strengthen your muscles.

Examples of this include:

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Aim for at least 150 minutes of moderate-intensity aerobic activity per week for overall health, plus muscle-strengthening activities two days per week.

However, if you do vigorous aerobic activity, you should be able to get all of your weekly aerobic and muscle-strengthening requirements from 75 minutes of activity.

Best flexibility exercises Flexibility exercises are an important part of a regular exercise program, as stretching after exercise relaxes tight muscles. You can improve the flexibility of specific muscles, as well as your entire body, with these simple exercises:

Quadriceps curl exercise Stand with your feet together. Lift one foot and bring it back, holding it with both hands and pulling the heel towards your buttocks. Hold for five seconds and repeat the exercise with the other foot.

This exercise relaxes tight muscles. Stand with your feet together, raise your arms above your head, interlock your hands and fingers. Inhale and stretch upward. As you exhale, bend your upper body to your right. Hold for five seconds. Exhale and return to the starting point. Repeat on the left side.

Seated hamstring stretch Sit on the floor and extend your right leg forward. Bend your left leg, keeping the sole on your inner thigh. Bend forward and extend your ankle as far as you can, pointing your toes towards your body. Hold for 10 seconds and repeat with the other leg.

Calf stretch exercise Stand about three feet away from a wall, with your palms flat on the wall, shoulder-width apart. Place your right foot behind you with your toes pointing forward. Keep your right knee straight and your heel on the floor, and lean forward. Hold for a few seconds and repeat with the other leg.

Shoulder stretch exercise Stand straight and hold one elbow with the opposite hand, pulling it towards your chest. Hold for a few seconds, then repeat on the other side.

Forward stretch exercise Stand with your feet hip-width apart and your knees slightly bent. Interlace your fingers behind your back. Inhale and extend your arms. Bend at the waist as you exhale, extending your hands toward your head. Hold for five seconds.

Squat stretch exercise After kneeling on the floor, with your knees and hands planted, take a deep breath and roll your back toward the ceiling. Hold for a few seconds, then return to the starting position, pushing your belly toward the floor, and hold for a few seconds.

Butterfly stretch exercise Sit on the floor in a straight position, bend your knees, press the soles of your feet together, and pull them towards your thighs. Hold your feet, drop your knees to the sides, and press gently until you feel a stretch in your inner thighs. Turn your chest to the left, then to the right.

Split squat exercise Stand with your feet hip-width apart. Place your right foot in front of you. Place your hands under your ribs and interlock your fingers. Squeeze your glutes and tighten your pelvic floor muscles. Tuck your pelvis inward. Slowly bend your knees and lower yourself to a count of three. Press into the floor and count to three. Then switch legs and repeat.

Cobra stretch exercise Lie on your stomach with your thumbs under your shoulders and your feet extended. Squeeze your glutes, tighten your pelvic floor, and bring your pelvis in. Lift your chest with your thumb and forefinger. Hold for five seconds before returning to the starting position.

Hamstring stretch exercise Stand on the floor with your feet hip-width apart and your hands at your sides. Exhale and bend forward, lowering your head toward the floor. Make sure your head, neck, and shoulders are relaxed. Hold the backs of your legs with both hands for 45 seconds to 2 minutes, then return to the starting point.