While our lives may differ greatly from those around us, one universal truth remains: we all face complexities in our own ways. Over the years, we accumulate lessons and pass them down to future generations. Despite life’s complexities, we’ve learned to simplify some of our greatest challenges. Aging, for instance, is an inevitable part of life, but it can be significantly slowed down through smart decisions and consistent actions. Below, we’ll explore the benefits of cardio, strength training and mobility work, and how these areas of fitness can help you live a long, healthy life.
Cardio
The heart is often referred to as the engine of the body — and for good reason. Cardiovascular exercise, commonly known as cardio, plays a vital role in maintaining heart health. There are two primary components to a healthy heart, both of which are greatly influenced by regular cardio exercise.
First, cardio promotes the dilation of your arteries. When your arteries are more dilated, they can transport oxygenated blood more efficiently to your muscles. This improved blood flow helps lower blood pressure and reduces the risk of heart disease. The second benefit is the strengthening of the heart muscle itself. A stronger heart can contract more forcefully, allowing it to pump more blood with each beat. This improved functionality not only enhances your physical performance but also prepares your heart to withstand strenuous activities, thereby reducing the risk of cardiovascular events like heart attack or stroke.
Aim to complete a minimum of 150 minutes of moderate-intensity, cardiovascular exercise weekly. Even greater benefits are associated with over 300 minutes. For cardiovascular exercise ideas, visit our resources page.
Strength Training
Strength has always been a highly valued attribute, but it is often viewed as optional rather than essential. However, maintaining strength is crucial for many aspects of daily life that we may not realize. Regular strength training helps prevent common injuries by reinforcing muscles, ligaments and joints, making them more resilient to strain. Strength training also helps you to maintain or increase your bone density, which decreases naturally as we age. Additionally, being strong allows you to perform everyday tasks with greater ease, from lifting groceries to playing with your kids.
Moreover, strength training builds a level of resilience that can be lifesaving. When illness or injury strikes, it often limits our ability to move regularly, which can lead to muscle atrophy and a decrease in overall physical function. However, individuals with a strong physical foundation are better equipped to bounce back from such setbacks. The decline in strength and functionality is much slower in those who have consistently trained their muscles, allowing for a quicker and more complete recovery.
Aim to complete strength training for all major muscle groups at least two days per week. For strength training ideas, visit our resources page.
Mobility
Mobility is an often overlooked but critical aspect of fitness. Mobility differs from flexibility in that it focuses not just on the ability of muscles to stretch, but on the ability of joints to move fluidly through their full range of motion. Poor mobility can lead to a host of issues, including chronic pain, an increased risk of injury and poor movement patterns, all of which can significantly decrease your quality of life.
Regular mobility work, ideally at least three times a week, can help prevent these issues by ensuring that your joints and muscles function as they should. Mobility exercises enhance your ability to move with ease and reduce the likelihood of experiencing pain or injury during both daily activities and workouts.
Join our group exercise class, Mobility Training, Thursday mornings at 7:10 a.m. ET or try one of our yoga classes. All group exercise classes are offered in-person at the Wayne office or virtually via WebEx.
In our modern world, where sedentary lifestyles have become the norm, prioritizing movement is more important than ever. Incorporating cardio, strength training and mobility work into your routine isn’t just about staying fit — it’s about investing in your long-term health and longevity. Each of these areas of fitness supports the others, creating a well-rounded foundation for a vibrant, active life. By making these practices a regular part of your routine, you’re not only improving your physical health but also enhancing your overall quality of life. Remember, the key to longevity isn’t just living longer — it’s living better.
by: Davon Randolph
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