Types of fitness

Exercise can improve your health and physical fitness:


There is a big difference in the strength of your muscles. Strong limbs help you stay free and feel comfortable with everyday activities, such as getting up from a chair, climbing stairs, and so on. Keeping your muscles strong helps balance and can also prevent fall-related injuries. When your legs and hips muscles are best and strong, you are less likely to fall. People who use weights to strengthen and improve your muscle strength “strength training“.

Strength exercises include lifting weights and your body weight.

lift weights

Try to do strength exercises at least 3 days a week to strengthen your muscles. If you are just starting out, you need to use 2- or 3-pound weights. You can also do this in your own home, such as by pouring water into bottles. You can also use strength equipment at the fitness center or gym.

your body weight

Use very light weights in the first week, then gradually increase the weight. Starting with too much weight can lead to injuries and illness. Use the appropriate form for safety. Also, make smooth, steady movements.


1) Do not hold your breath during strength exercises and breathe constantly.
When you lift or push weights, breathe in and out as you relax.

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Balance exercises help prevent falls, a common problem in the elderly that can have serious consequences. Lots of lower body exercises can improve your balance. Exercises include tai chi to improve and strengthen your balance.

Examples of balanced exercise:

1) Try to stand on one foot, then on the other. If at first you feel the need for help, stop something strong. Get up from your chair without using your hands and arms. Do this exercise for a while.

2) Keep trying to walk from heel to toe. When walking, try to place the heel of one foot in front of the toes of your other foot. Your heels and toes should touch or be close together.


If you find it difficult, have a strong chair or someone close to you.

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Pulling something can improve your flexibility.

Examples of flexible exercises:

Try to do stretching exercises. Stand in front of a wall a little away from the wall at arm’s length, feet shoulder width apart. Move forward with the right foot and bend the right knee. Keep both feet flat on the floor, bending the left knee slightly until you feel a stretch in your left calf muscle. Hold this position for 10 to 40 seconds, and then return to the starting position. than Repeat this process with the left leg.


When this exercise warms up your muscles, stretch them. Pull again after endurance or strength exercises. Do not increase until you feel too much pain. Also remember to breathe.






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