Routine exercises belong to three categories namely: 1) Aerobic exercise, 2) Flexibility Exercise and 3) Strength exercise.
This is a rhythmic, repeated and continuous movement of the large muscle groups. A total of about 30 – 45 minutes a day, at least 5 days a week is recommended. Walking, bicycling, jogging, continuous swimming, water aerobics and sports activities should be performed at sufficient intensity and frequency.
Stretching the body’s muscles provides freedom of movement to do the things you need to do and the things you like to do. Stretching can improve your flexibility, although it will not improve your endurance or strength.
Stretching exercise should be done after your regularly scheduled aerobic activities. You should do stretching every day. Do each stretching exercise at least 4 times each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 15–60 seconds. Relax, then repeat, trying to stretch a little farther. Always remember to breathe while stretching. Counting out loud can help ensure that you are breathing.
Strength exercise increases one’s heart rate, works up muscles and raises the breathing rate. This uses large muscles that do not require oxygen for short period of exercise. It helps build strong bones and muscles, lower blood glucose, makes the action of insulin more effective. A common concern among health care providers is that higher intensity resistance exercise should not be performed by middle-aged or older people at risk for cardiovascular disease. The concern centre around the increase in blood pressure that might cause stoke, myocardial infarction or retinal bleeds.