4 types of exercise to maintain or improve quality of life into your Golden Years:
Aerobic - 150 minutes of moderate intensity physical activity per week or 75 minutes of vigorous intensity physical activity per week or a combination of the two.
* Note that this does not have to be structured exercise
* More benefits can be gained by increasing time performing moderate or vigorous physical activity to more than 300 minutes per week.
Strength - Muscle strengthening physical activities that target major muscle groups 2 or more days per week
* Due to neural adaptations, strength gains can develop quickly at first as the CNS becomes more efficient like the LN.
Mobility - Optimize movement and performance by increasing range of motion in joints, surrounding muscles, and connective tissues.
* Sedentary behaviors can change our connective tissues and limit resting joint ranges of motion leading to poor posture at rest and during activity
Balance - Multicomponent exercises that increase functional balance and strength can increase functional capacity and prevent falls.
* Falls are more dangerous in those 65 years and over, so incorporating this into your routine now will have compounding effects in the decades to come, just like stacking SATs.
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