Aerobic activities use your large muscle groups and increase your heart rate. They may cause you to breathe harder. You should be able to speak several words in a row while doing aerobic activities, but should not be able to carry on an entire conversation.
Examples of moderate-intensity aerobic activities include:
- walking briskly
- water aerobics
- housework or gardening
- active play with children or grandchildren
Strengthening activities require your muscles to use force against a resistance, such as gravity, weights, or exercise bands.
Examples of strength training activities include:
- lifting weights
- household or garden tasks that make you lift or dig
- pushing a lawn mower
Balance activities typically focus on the muscles of your abdomen, lower back, hips, and legs. They require you to control your body as you move through space to avoid falls.
Examples of balance activities include:
- walking heel to toe in a straight line
- standing on one foot
- standing up from a chair and sitting down again without using your hands
- Tai Chi
- rising up and down on your toes while standing and holding onto a stable chair or countertop
Flexibility activities help increase the length of your muscles and improve your range of motion.
Examples of flexibility exercises include:
Weight-bearing activities require your bones and muscles to work against gravity. They include any activities in which your feet and legs are bearing your total body weight.
Examples of weight-bearing activities include:
- climbing stairs