Ilchi Lee

According to John Ratey, psychiatrist and author, “The ideal exercise plan would include both exercise that keeps you learning and [exercise that] keeps you moving—and keeps the challenge up.”

For maximum health you should include four major types of exercise: aerobic exercise, resistance training, flexibility training and balance and mobility training to keep your brain stimulated and your body vigorous.

1. Aerobic Exercise (cardio). Geared to get your heart pumping, it helps oxygen and nutrients flow throughout the body. It keeps your heart and organs healthy. Common aerobic activities include walking, hiking, cycling, swimming, running and dancing.

2. Resistance Training (strength training). Requires the body’s muscles to move against an opposing force. Over time it can reverse age-related muscle loss, lower the risk of diabetes, hypertension and osteoporosis, as well as improve posture, balance and function of organs. Push-ups, using free weights, resistance bands or weight machines are all ways to train your strength.

3. Flexibility Training. Helps reduce muscle pain, improve muscle function, mobility (bending and reaching) and posture. Tai chi, pilates, yoga and martial arts are activities that train flexibility, as do bending, stretching and reaching exercises.

4. Balance and Mobility Training. A critical component of any exercise program, training for balance and mobility will help prevent falls and unsteady feet.

Before beginning an exercise program, you should always consult a physician to make sure you don’t have an existing heart problem or other condition. But as soon you get started your mind and body will feel better before you know it.