In this article, we will cover the types of exercises you should include in your exercise routine to build a well-rounded program that will keep you strong, mobile, fit, and pain-free.
Before we get started, a quick disclosure: always consult your medical and/or health professional before participating in any type of physical activity program, including any recommendations given in this text.
Let’s dive in.
As dynamic people in a dynamic world, we are required to hold a variety of physical attributes to meet the demands of our day-to-day lives. As such, it is essential that we adequately prepare our bodies to maintain high physical fitness and good health.
To achieve this, we need to understand the Pillars of Exercise. Not only that, but we also need to know the practical principles of each pillar to ensure we are doing enough to improve our health and longevity. And let’s not forget that we need to implement them.
The Pillars of Exercise to Aging Well are as follows:
Strength
Mobility & Flexibility
Cardiovascular Fitness
Stability & Balance
Let’s go into more detail for each of these Pillars.
1. Strength
Strength training is key to improving bone density, muscle tissue strength and health, joint mobility, and injury prevention.
However, it is not enough to simply go to the gym and start lifting some weights; you need to exercise with adequate intensity to induce the hormonal and structural responses that stimulate these adaptations. On top of this, you need to ensure progressive overload. These two concepts won’t be covered in this article as they are rather complex. Instead, we will leave you with some basic guidelines.
Guidelines for Strength Training to Age Well:
Include 1-2 exercises of each of the movement patterns throughout the week: Squat, Hinge, Push, Pull.
Perform 2-3 strength-focused sessions per week.
Leave adequate rest between sessions to allow recovery, usually between 24-72 hours.
Perform each movement with good technique and a full range of motion.
2. Mobility & Flexibility
To gain and maintain proper functionality, we need to participate in activities that release tension and tightness in our bodies. These activities are the bridge between stimulative exercise and pain-free movement.
To ensure mobility and flexibility, we need to include the following types of activities in our routines:
Dynamic stretching
Static holds
Myofascial release techniques such as foam rolling
Functional movements and coordination drills
These activities are best blended in with other exercise activities and must be performed at an adequate body temperature to be effective. For example, after a workout or at least a well-rounded warm-up. For best results, you should include some or all of these activities 3+ times per week, either as part of your regular exercise routines or in dedicated sessions like our Age Well Mobility & Flexibility class.
3. Cardiovascular Fitness
Cardiovascular fitness is essential to maintaining overall health. It significantly reduces the risks and severity of cardiovascular diseases and heart attacks, improves energy levels throughout the day, and improves recovery and longevity. There are many modes of cardio exercise that are effective; the trick is to find something that you enjoy and can fit into your schedule. It is also important to note that different intensities of these exercises will have different physical outcomes, so it is important to include a mix.
Here are some basic recommendations:
Perform 1-2 sessions of steady-state low-intensity cardio exercise for 20+ minutes each week.
Include 1 session of higher intensity intervals each week.
Walk at least 6000 steps per day.
4. Stability & Balance
This one is significant. One of the leading causes of mortality is the after-effects of falling. These occurrences usually result in us being immobilised in some way, leading to a lack of ability to be sufficiently active. If we can’t be sufficiently active, then our health quickly deteriorates, often leading to the early onset of heart disease and other chronic metabolic conditions.
Stability and balance are key to body control. When we have good body control, we significantly reduce the risk of falling. Accompany this with all the previously mentioned Pillars of Exercise means that if we do fall:
We will be stronger and more able to handle the forces.
We will be less likely to cause any connective tissue damage as they will have a higher level of elasticity.
We will recover quicker with a much more efficient cardiovascular system.
So how do we build stability?
It all starts with the core. Our trunk is the key player in body control and balance; if it is weak, then the rest of our body won’t function correctly. To strengthen it, we need to understand its functions and how to improve them.
Let’s cover them now:
Stabilisation: Our core acts as our body's stabilizer, centrally linking all of our extremities. To help improve this characteristic, we need to include movements that challenge our core in a static position such as isometric holds and counter-force movements.
Rotation: The rotational quality of the core ensures that we have full body control while moving. It is important to include some targeted rotational work into our routines.
Flexion & Extension: This function of the core helps us maintain good spinal health and protection. To improve this quality, we need to include movements that load and challenge trunk flexion and extension, movements like sit-ups and crunch variations.
For practical application, we should include 1-2 exercises that challenge each of these functions in our routine at least twice per week.
In summary, the key to aging well is to consistently work on your strength, mobility and flexibility, cardiovascular fitness, and stability and balance. If you are unsure where to start with your strength training and are looking for some accountability, inquire about booking one of our Age Well Small Group Strength sessions by sending an email to agewell@moefitness.com.au or speak to reception.