Different forms of exercise–and which ones are right for you
One of the challenges many people face when it comes to exercise is deciding which forms of exercise are right for them. Gyms can be intimidating to newcomers, and some popular workouts may be too strenuous for older people or people just starting. Fortunately, the physical therapists at Recovery Physical Therapy are here to help you resolve any aches and pains standing in your way and design an exercise plan that works for your needs.
There are three main forms of exercise, all of which are beneficial in different ways. A good fitness program will cover all three categories.
- Aerobic exercise gets your heart pumping and increases your lung volume, which builds up your endurance. Walking, biking, swimming, running, and even dancing are all great forms of aerobic exercise, as are dedicated aerobics classes like Zumba, Jazzercise, or water aerobics.
- Resistance exercise builds overall strength, increases muscle mass, and strengthens your bones. The most common form of resistance exercise is weight lifting, which can be done with free weights, weight machines, or as part of a strength-training class. You can also build strength by using resistance bands or even your own body weight.
- Mobility exercises improve flexibility and overall movement, making it easier to get around in day-to-day life. Dynamic stretching–where you guide the joints and muscles through a full range of motion, as opposed to simply holding a stretch–is a great way to improve mobility. Workouts like yoga or Pilates can also include mobility exercises.
Most people should aim for 150 minutes of moderate exercise a week (30 minutes a day over five days), with 2-3 days a week dedicated to resistance training. Of course, everyone’s needs are different, which is where our Recovery Physical Therapy physical therapists can help determine the best approach for you.
Whatever forms of exercise are right for you, the physical therapists at Recovery Physical Therapy are here to help.
Give us a call today to set up an appointment and get started with a personalized exercise program.
https://www.sciencedirect.com/science/article/pii/S1568163720302439
https://link.springer.com/article/10.1007/s13311-020-00904-8
https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP283836
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
https://www.researchgate.net/publication/10948102_Exercise_and_sleep