Types of Exercise: Flexibility, Strengthening, Endurance, Balance

This components of a well-rounded exercise program consist of flexibility, strength, endurance, and balance training. Flexibility training includes a variety of stretches that help maintain or improve range of motion around joints, which may prevent injury, reduce joint pain, and improve posture. Strength training utilizes machines, free weights, resistance bands, body weight, or water resistance to help maintain or improve muscle strength, lean muscle mass, and bone density. Endurance training involves continuous movement of major muscle groups that elevates heart rate to improve cardiovascular fitness, decrease risk factors for cardiovascular disease, and prevent or reduce the effects of chronic and infectious diseases. Balance training serves as an important activity for fall prevention and involves exercises that are designed to challenge an individual’s ability to stabilize the body and maintain posture. Balance training uses unstable surfaces, narrowing bases of support, weight shifts, or the removal of upper body assistance. This chapter describes the exercises for these four components for a well-rounded exercise program for older adults.