In a workout routine, the ideal is to include aerobic, strength, balance and flexibility exercises , depending on individual possibilities and preferences. This way benefits, which are different and complementary and have advantages at any age will be maximized. Aerobic exercises Aerobic exercises use oxygen as the main source of energy so that the muscle groups involved can perform them. Therefore, cardiovascular and respiratory systems are required. During practice, heart rate and respiratory rates increase to get more oxygen to the tissues. To perform aerobic exercise, any cyclical (repetitive), rhythmic, dynamic activity that mobilizes a large percentage of muscle mass with a moderate intensity, maintained for some time, can be done. The most common examples of aerobic exercise are: Walking, running, swimming, cycling; Group sports, such as football, basketball or volleyball; Even activities like dancing or climbing stairs. According to the recommendations of the World Health Organization and the American College of Sports Medicine, 150 to 300 minutes of moderate-intensity aerobic exercise (that is being able to talk but not sing during exercise) or 75 to 150 minutes of high-intensity aerobic exercise (cannot talk during exercise), or a combination of the two , should be accumulated over a week. Muscular strength and endurance exercises Strength exercises are those that promote the strengthening of different muscle groups. They help the ability to perform easily various daily activities, for example, sitting and standing, carrying weights or climbing stairs. They are also essential for preventing falls and associated injuries, as well as preserving bone mass. The recommendations are to perform two to three weekly sessions of 8 to 10 exercises, 2 to 3 sets of 15 repetitions . These kinds of exercises can be done at home or at a gym, in a fitness room or in group classes, with or without additional equipment. Some of the most common examples include: Exercises with weights and resistance bands; Push-ups, exercises alternating arm and leg flexion, squats, glute bridge, among many others. Balance or neuromotor exercises Balance training is essential to improve stability and prevent falls, especially in older people. It strengthens core muscles, improves movement coordination and increases body awareness. Balance exercises can be performed in two to three weekly sessions . For example, standing alternately on one leg, walking in a straight line, sitting and standing up from a chair without the help of hands, walking on tiptoe, reducing the support base in standing exercises, or maintaining this position for a few seconds. Group classes of tai chi, pilates and yoga include most balance exercises. Flexibility exercises Stretching exercises are the main ones that promote flexibility. They are essential for maintaining the joint range of motion, which allow to easily carry out many daily activities. They also help to improve posture and reduce muscle tension. Stretching exercises must be included in the workout routine consistently, regularly and adapted to each person, respecting their limits . There are static and dynamic flexibility exercises: Static exercises are done without movement and involve holding the stretching position for a few seconds; Dynamic exercises are done with controlled movement and take joints and muscles through their full range of motion. These are, for example, arm or leg rotations. Flexibility exercises can be done individually or in group classes, including pilates and yoga. In short Ideally, workout routines should promote aerobic fitness, muscular strength and endurance, balance and flexibility. There are many possibilities, the important thing is that the program is adapted to the needs and objectives of each person. Look for us at the Sports Medicine Center at Hospital da Luz, we will be happy to help . References American College of Sports Medicine. ACSM guidelines for exercise testing and prescription. Philadelphia: Lippincott Williams & Wilkins; 2000. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour . Br J Sports Med 2020;54:1451-1462. Author : Hugo Vieira Pereira Meet the Sports Medicine Center clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
