Exercise For Endurance, Strength, Balance and Flexibility

Exercise and physical activity fall into 4 basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on a single type and think they’re doing enough. Each type is different. Doing them all will give you more benefits than doing just one. Mix it up! You can do this … I know you can!


Aerobic or endurance exercises increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples of endurance exercises include:

  • Brisk walking or jogging
  • Yard work (such as mowing, raking, digging)



Strength exercises make your muscles stronger. They may help you stay independent. Examples of strength exercises include:

  • Lifting weights (start small with a 2 pound weight then gradually increase over time)
  • Using a resistance band

Small weights


Balance exercises help prevent falls. Lower body strength exercises will help improve your balance. Examples of balance exercises include:

Standing on one foot


Flexibility exercises stretch your muscles. These exercises can help your body stay limber and give you more freedom of movement. Examples of flexibility exercises include:

Easy yoga.jpg