Starting an exercise routine can be overwhelming, especially if you’re new to fitness. With so many options out there, it’s hard to know where to begin. Fortunately, the National Institute on Aging (NIA) provides a helpful breakdown of three essential types of exercise that can improve your health and physical ability.
By incorporating these three types of exercise into your routine, you’ll build a strong foundation for long-term fitness and well-being.
1. Endurance Exercises
Also known as aerobic exercises, endurance exercises are all about getting your heart rate up and improving cardiovascular health. Activities like walking, jogging, swimming, or cycling fall under this category. According to the NIA, these exercises can help increase stamina, boost energy levels, and reduce your risk of chronic conditions like heart disease and diabetes.
For beginners, starting with brisk walking or light jogging is a great way to ease into endurance training. Remember, it’s all about starting small and building up! Begin with just 10 minutes a day and add a little more time each week.
2. Strength Training
Building muscle is not just for athletes or gym-goers—it’s a critical part of staying healthy at any age. Strength training involves using resistance to build and maintain muscle mass.
A great place to start is lifting weights, using resistance bands, or even doing bodyweight exercises like push-ups or squats. The NIA highlights how strength training can improve balance, bone health, and overall mobility, making it an essential component for beginners and beyond.
3. Flexibility and Balance Exercises
Flexibility and balance exercises are often overlooked but are just as important as endurance and strength training. These exercises improve your range of motion, prevent stiffness, and reduce the risk of falls—especially as we age. Yoga, stretching, and tai chi are excellent examples.
Beginners can benefit from simple stretches targeting major muscle groups or joining a beginner yoga class for guidance. Aaptiv offers on-demand beginner yoga classes which are also a great place to start!
How to Get Started
If you’re new to exercise, it’s important to start slowly and choose activities that suit your current fitness level. The NIA suggests aiming for a mix of these three types of exercise throughout the week to maximize benefits. For example, you might take a 30-minute walk one day, follow it with a light strength workout the next, and end the week with a yoga session to improve flexibility and balance.
Aaptiv makes getting started even easier with guided audio workouts tailored to your fitness level and goals. Whether you’re walking, strength training, or practicing yoga, Aaptiv’s expert trainers and curated playlists keep you motivated and on track. Plus, with plans for all experience levels, you’ll have the support you need to build a sustainable routine.
Final Thoughts
Incorporating endurance, strength, and flexibility exercises into your routine can lead to significant health improvements and set you on the path to a more active lifestyle. Aapitv workouts and programs are designed to make this journey easier by offering a variety of guided exercises that target these three key areas. Whether you’re focused on building endurance, boosting strength, or improving flexibility, Aapitv provides expert-led workouts tailored to your goals.
Explore these types of exercises in the Aaptiv app with a 7-day free trial or refer Aaptiv to your HR team to get Aaptiv as an employee fitness benefit!