We Should All Be Doing Four Types of Exercise

We Should All Be Doing Four Types of Exercise

Exercise is one of the most powerful tools we have to protect our health, maintain mobility, and feel better as we age. But not all exercise works the same way. To get the most benefit, experts agree that we should include four different types of exercise in our weekly routine:

1. Aerobic exercise

2. Strength training

3. Stretching

4. Balance exercises

Each type supports the body in a different way. Together, they help improve heart health, muscle strength, flexibility, balance, and blood sugar control.

Many people focus on just one type of exercise—usually walking or cardio. While that’s a great start, a balanced routine gives better results and helps prevent injury. Always check with your healthcare provider before starting a new exercise program, especially if you have chronic conditions.

The Four Types of Exercise

1. Aerobic Exercise (Cardio)

Aerobic exercise increases your heart rate and breathing. It strengthens the heart and lungs and improves circulation. Examples include walking, swimming, biking, dancing, and jogging.

Benefits of aerobic exercise:

• Lowers blood pressure

• Improves cholesterol levels

• Reduces inflammation

• Helps control blood sugar

• Improves mood and energy

Regular aerobic exercise lowers the risk of heart disease, stroke, type 2 diabetes, and some cancers.

Goal:
Aim for at least 150 minutes per week of moderate-intensity activity, such as brisk walking. You can break this into short sessions throughout the week.

For women over 40 with diabetes:
Aerobic exercise helps muscles use glucose for energy, which lowers blood sugar and improves insulin sensitivity. Low-impact options like walking and swimming are gentle on the joints and easy to maintain long term.

2. Strength Training

Strength training helps build and maintain muscle, which naturally declines with age. Muscle plays an important role in metabolism, balance, and blood sugar control. Strength training also helps protect bone health and reduce the risk of osteoporosis.

Benefits of strength training:

• Builds muscle and strength

• Improves posture and joint health

• Supports bone density

• Improves insulin sensitivity

• Helps with weight management

Goal:
Strength train 2–3 times per week. This can include body-weight exercises (squats, wall push-ups), resistance bands, or weights.

For women over 40 with diabetes:
More muscle means better glucose uptake, which helps stabilize blood sugar. Strength training also improves functional strength for daily activities like lifting, carrying, and climbing stairs.

3. Stretching

Stretching helps keep muscles flexible and joints moving freely. As we age, muscles and connective tissues become tighter, which can lead to stiffness, pain, and injury.

Benefits of stretching:

• Improves flexibility and range of motion

• Reduces muscle stiffness and soreness

• Helps prevent injuries

• Supports better posture and movement

Goal:
Stretch most days of the week, especially after exercise. Hold each stretch gently for 20–60 seconds without bouncing.

For women over 40 with diabetes:
Stretching can help reduce stiffness related to high blood sugar, arthritis, or neuropathy and improve overall mobility.

4. Balance Exercises

Balance exercises help prevent falls by improving coordination and stability. Balance can decline with age due to changes in muscle strength, vision, and nerve function.

Benefits of balance exercises:

• Improves stability and coordination

• Reduces fall risk

• Strengthens core and leg muscles

• Builds confidence with movement

Goal:
Include balance exercises 2–3 times per week. Examples include standing on one foot, heel-to-toe walking, yoga, or tai chi.

For women over 40 with diabetes:
Balance training is especially important for those with neuropathy, as it improves safety and confidence with daily movement.

Why These Four Types Matter for Chronic Disease

For women managing diabetes, high blood pressure, or other chronic conditions, combining all four exercise types offers the best results:

• Aerobic exercise improves heart health and lowers blood sugar

• Strength training improves insulin sensitivity and protects bones

• Stretching improves mobility and reduces pain

• Balance exercises prevent falls and injuries

This well-rounded approach supports both short-term blood sugar control and long-term health.

Tips for Success

1. Start slow and build gradually

2. Choose activities you enjoy

3. Focus on consistency, not perfection

4. Stay hydrated and fuel your body well

5. Monitor blood sugar if you have diabetes

6. Rest when needed and listen to your body

Final Thoughts

You don’t need extreme workouts to be healthy. By combining aerobic, strength, stretching, and balance exercises, you support your heart, muscles, joints, and metabolism at every stage of life.

Small, consistent movement adds up. The goal is not to do everything perfectly—but to keep moving in ways that support your health, independence, and quality of life.

References

• American College of Sports Medicine.Physical Activity Guidelines
  https://www.acsm.org

• Centers for Disease Control and Prevention (CDC).Physical Activity Basics
  https://www.cdc.gov/physicalactivity

• American Diabetes Association.Exercise and Diabetes
  https://diabetes.org

• National Institute on Aging.Exercise and Physical Activity
  https://www.nia.nih.gov