Exercise provides numerous benefits that enhance your physical and mental wellbeing. I often hear people say “I’m on my feet all day at work, there is zero need for me to exercise after doing that all day.” This is called movement it is not called exercise. I’m thrilled when a client has an active work life as more often then not, many are sedentary, desk bound all day long. Regardless, whether you have an active day or are desk bound, movement is different from exercise. Here are the three types of exercise you should embrace as a forever more habit:

1. Cardiovascular such as running, swimming, cycling, kick boxing, jump roping, dancing, HITT training and fast paced walking. These exercises get your heart and lungs pumping. They help build a strong cardiovascular system which you obviously need for vitality and longevity. Put simply, they strengthen your heart, reduce blood pressure and decrease your resting heart rate. They also help to strengthen a variety of muscle groups and promote a reduction in your fat stores. You should perform cardiovascular activities three times per week.
2. Strength training can be done using your body weight, free weights, resistance bands and weight machines. These help to build strength, endurance and muscle mass. Muscle takes up 13% space on average then body fat so this exercise can greatly enhance your body dimensions as well as raise your metabolism. You should perform strength training exercise three times per week with gap days in between for muscle recovery. If you choose to do cardiovascular activities and strength training on the same day for example, run first and lift weight second.
3. Flexibility and balance can be enhanced through yoga and pilates. They are important at all ages to maximize your athletic performance and reduce your risk of injury. Flexibility and balance exercises reduce your for fall prevention and joint pain in your older adult years. You should perform these at least one to two-times per week. Yoga and pilates oftentimes work muscle groups that have been dormant for far too long.

Your body changes as you age, blood pressure may rise, cholesterol or blood sugar may increase, bone density decreases and you lose muscle if you don’t work out. Muscle is a fickle friend based on a use it or lose it relationship. Exercise needs to be a forever more healthy lifestyle habit you embrace to counteract these menacing changes. Find something you enjoy, do it consistently and gain the benefits to age you strong, independent and faculties intact.