Different Types of Exercise You Should Consider:
In order to individualise your health programme it is important to desing exercise and rehabilitation plans for your personal needs. This is critical whether you are recovering from injury, trying to lose weight or managing a chronic disease.
Here are a few different types of exercise you should be aware of that may be included in a healtbn programme. Which you are prescribed will depend upon your own individual requirements.
Discuss with an your Therapist if you have any questions:
1)Cardiovascular: Aerobics, Cardiobox, Walking, Sport etc
Exercise to get your heart going. You should perform a minimum of 30 minutes of cardiovascular exercise 3 to 5 times per week. Try to mix between upper (cardiobox, rowing machine) and lower body work (cycle, step, jog) for an all round effect.
2)Strengthening Exercise: Free Weights, Hydraulic Weights etc
Growing evidence indicates muscle bulk is very important for health aging. Working out with a simple programme twice per week covering the major muscle groups is encouraged. Remember that strengthening exercise when performed with minimal breaks between sets (less than 45 seconds) also overlaps with a cardiovascular workout and contrary to long held views, is an effective means of burning calories.
3)Flexibility: Stretches, Hatha Yoga Postures etc
Flexibility is considered important for injury prevention and postural maintenance. A short stretching programme before and after the above exercise forms is encouraged as part of your warm up and cool down.
4)Core Stability: Pilates etc
Core stability exercises work to protect the lower back from injury. While Pilates is an exercise form that specialises in core stability, all other exercise forms should be undertaken with an awareness of core stability and overall posture. Learning the concepts of core stability is therefore important in any exercise programme.
5)Dynamic Postural Rehabilitation
Many people develop compensatory movements after injury which leads to an increase in pain when exercising. If you have problems with pain during exercise you may need an Exercise Therapist or Physical Therapist to assess your movement patterns. Like core stability in the lower back, various systems of muscular stabilisation are required during exercise, particularly of the shoulder and knee, and hence any exercise programme you undertake may require retraining of your movement patterns.
Our specific roles in life may require individualised movement patterns and strength needs due to work or sports. If you have an unusual job or sport, it may be important to get specific advice regarding exercises that mimic what you do at work or on the playing fields. This particularly pertinent after sporting or work related injury for rehabilitation to be successful.
7)Balance-Harmony-Mind Body Exercise: Yoga, Tai Chi
Exercises that encourage balance and harmony of the body are particularly important to reduce falls during aging. The two most used forms of balance exercise are now Yoga and Tai Chi, which are also Mind-Body exercises due to their effectiveness for relaxation and harmonisation of our complete Mindbody. Furthermore, as alternate therapies they provide a differing view of how to additionally treat medical conditions as related to the energy fields considered to exist in Traditional Chinese and Ayuvedic Medicine.
8)Expressionistic Activity: Dance etc
Dance should not be over looked as a form of exercise with additional benefits to Mind-Body health and social interaction. Zumba is the new dance exercise craze around the world.
9)Play: with Children, Walking the Dog, Sex etc
Any form of play that meets the criteria for exercise duration and intensity will fall into this category. Exercise does not need to formulised, only participated in.