Components of physical activity and improvement strategies
Component Definition How to Improve
Endurance Physical activities that raise your heart rate and breathing for an extended period of time are called “aerobics,” “aerobic exercises,” “endurance activities” or “endurance exercises.” They improve the health of your heart, lungs and circulatory system. Challenge your heart and lungs with endurance activities such as walking, cycling or swimming. These large muscle group activities are the most effective for maintaining the capacity of your heart and lungs.
Flexibility Physical activities that involve gentle reaching and stretching keep your body limber and your joints mobile. They increase the range of motion at a joint or joints. These are called “flexibility” exercises. Flexibility activities such as stretching (daily) or yoga will maintain your joint range of motion, keep your joints supple and mobile and reduce injury.
Muscular Strength Physical activities that build muscle have a variety of names, including “strength training,” “resistance training,” “weight training” and “weight lifting.” They make you strong enough to do the things you want to do in your daily life. Physical activities involving lifting and carrying (such as housework and gardening) or strength training programs using free weights, machines, bands or your own body weight will increase your strength and help protect your joints.