Exercise Guide | Page 19

Know the Different Types of Exercise

19

Aerobic
What does it do ? Supports heart , lung , brain and whole-body health
What are the benefits ?
Better health and wellbeing , mood , memory , digestion , etc .
Strength Flexibility Balance
Builds muscle and strengthens bones
Improved movement and overall health , less risk of breaking bones
Allows joints and muscles to move more freely
Healthier joints , less pain and injury risk
Boosts stability
Smoother walking and less falling
What , Exactly , Should I Do ?
What might it look like ?
+ Brisk walking
+ Nordic walking , also called Urban Poling
+ Hiking
+ Jogging or running
+ Biking
+ Swimming or water aerobics
+ Martial arts
+ Skiing
+ Canoeing
+ Skating
+ Playing basketball , tennis , pickleball or other sports
+ Lifting weights
+ Working with resistance bands
+ Bodyweight exercises , like squats , push-ups or sit-ups
+ Heavy gardening , with digging and shoveling
+ Yoga
+ Pilates
+ Targeted stretching of upper body ( neck , back , chest , trunk , arms )
+ Targeted stretching of lower body ( hips , knees , ankles , feet )
+ Dance
+ Tai chi
+ Non-contact boxing
+ Ping-pong
+ Kayaking
+ Yoga
+ Pilates
How often should I do this ?*
At least 3 days per week
30 to 40 minutes per session
At least 2 to 3 nonconsecutive days per week
At least 2 to 3 days per week ( daily , if possible )
At least 2 to 3 times per week ( the more , the better )
Moderate to vigorous intensity ( See page 20 )
30 to 60 minutes per session
For major muscle groups , hold 30 seconds and repeat 2 times
30 to 60 minutes per session
* Adapted from the American Physical Therapy Association and the American College of Sports Medicine exercise guidelines for Parkinson ’ s .