Five Components of Health
Our videos are broken into five key components with videos demonstrating exercises that can help you maintain your physical health!
- Cardiovascular Endurance
- Muscular Strength
- Muscular Endurance
- Flexibility
- Balance
Cardiovascular endurance is the capability of the heart and lungs to work in harmony to supply oxygen and energy to the body for sustained physical activity. It is the core of all physical fitness and is essential for health, performance, and our overall well-being.
Regular physical activity will improve an individual’s cardiovascular endurance when the activity increases the heart and respiratory rates. Activities such as walking, cycling, running, and dancing are all efficient ways to improve cardiovascular health.
Why is it Important?
Cardiovascular endurance is fundamental to attaining optimal overall health and fitness. It is the foundation of all physical activity and helps to improve overall health and physical performance. A 2017 report by the National Library of Medicine found that individuals with higher cardiorespiratory endurance are less likely to develop high blood pressure, heart disease, and stroke than those with lower cardiorespiratory endurance. A minimum of 150 hours per week is the recommended amount of activity.
Lateral Shuffles
Cardiovascular Endurance
- Stand upright with your feet shoulder-width apart.
- Grasp a light barbell or two dumbbells with your palms facing downward and your hands no wider than your shoulders.
- Keep your arms extended down with elbows relaxed and weight touching your upper legs.
- Pick up speed and increase squat depth to increase the exercise intensity.
- Exercise may be done with resistance bands.
- Begin with one set of 8 reps and work up to three sets of 10 repetitions.
Standing Oblique Crunch
Cardiovascular Endurance
- Stand with your feet shoulder-width apart.
- Place your hand on the back of your head, elbows pointing outward.
- Bend to the right, moving your right elbow down and right knee up.
- Hold raised knee for two counts and return to starting position.
- Repeat on the left side.
- Begin with a set of 10 reps for each side and work up to three sets of 10 for each side.
Toe Taps
Cardiovascular Endurance
- Stand in front of a curb or step.
- Rest one foot on top, toes facing downward.
- Quickly switch legs to bring the other foot on top.
- Continue alternating feet.
- As you get used to the movement, move left or right while doing toe taps.
- Begin with one set of 20 and work up to three sets of 20.
Marching in Place
Cardiovascular Endurance
- Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm up or single cardio activity.
- To increase the intensity, a person can increase the speed of the march or raise their knees higher.
- You may also hold your knee elevated for a count of three.
- Start with one set of 10 reps and work up to three sets of 15 repetitions.
Arm Circles
Cardiovascular Endurance
- Hold arms horizontal and rotate your arms in a circular motion, both clockwise and counterclockwise.
- The movement may resemble a butterfly or backstroke.
- Do 10 circles each direction for one set.
- If a person has limited mobility, they can extend their arms to their sides and draw small circles while seated.
- Start with one set of 10 reps each direction and work up to three sets of 20.
- Light hand weights may be used to increase resistance.
Jogging in Place
Cardiovascular Endurance
- This is a simple and effective exercise to increase heart rate.
- This is also a suitable beginner warm-up activity.
- To perform, bounce lightly from one foot to the other while at the same time swinging the arms.
- Hand weights may be used as you get stronger.
- Begin with one set of 25 reps and work up to three sets of 25 repetitions.
Trunk Rotation
Cardiovascular Endurance
- Stand with your hands in front of you with your elbows pointed outward.
- This exercise may be performed while holding a weight like a weighted ball or dumbbell.
- Twist from the torso, turning to one side then the other.
- It is important to make movement slowly.
- Start with one set of 20 reps and work up to three sets of 20 repetitions.
Jumping Jacks
Cardiovascular Endurance
- Begin with your feet hip-width apart and arms at your side.
- Raise your arms out to the sides, straight in the air while jump- ing up and spreading your feet to the side.
- Jump back into the starting position and land softly on the balls or your feet, bring- ing the arms back to your body.
- Small hand weights may be used.
- Start with one set of 10 reps and work up to three sets of 20 repetitions.
The measure of force a muscle can generate is referred to a muscular strength. Muscular strength is necessary for lifting objects, pushing, pulling, and general movement. Resistance training such a bodyweight exercises, weight lifting, or resistance band exercises will help improve muscular strength. Regular resistance training will improve overall health, reduce the risk of injury, and improve posture. Examples of body weight exercises include pushups, sit ups, and squats.
Why is it Important?
Muscular strength is an essential component of overall fitness. Strength training can protect your joints from injury, improve your balance and coordination, and reduce the risk of falling. The Mayo Clinic reports that “strength training may enhance your quality of life and improve your ability to do everyday activities.” “This can help maintain independence as you age.”
Dead Bug
Muscular Strength
- Lay face up on the floor with your arms in the air above your tor-
so and your legs in the air with your knees bent at 90 degrees. - Lower apposite arm and leg toward the floor in a slow and con- trolled motion.
- Hold in lowered position for a count of three and return to starting position.
- Repeat on opposite side for one repetition.
- Repeat 10 times on each side for one set. Work up to three sets of 20 repetitions.
Push Up
Muscular Strength
- Kneel on the floor, extend your arms and put hands shoulder-
width apart on the floor in front of you. - Keep your neck in line with your back and upper legs.
- Tighten your abs while your bend your arms, lowering your torso until it lightly touches the floor.
- Push torso back up by straightening your arms.
- May be done from your toes when you have needed arm strength.
- Begin with one set of 10 reps and work up to three sets of 25 repetitions.
Overhead Press
Muscular Strength
- Stand upright or sit in a chair and keep your back straight, with your knees shoulder-width apart.
- Hold a dumbbell in each hand at the shoulders with your palms facing forward.
- Raise the weights above the head in a controlled motion while exhaling.
- Return the weights to your shoulders while inhaling.
- Complete 10 repetitions for one set.
- Start with one set of 10 reps and work up to three sets of 20 repetitions.
- Weight may be in- creased as you get stronger.
Triceps Extension
Muscular Strength
- Stand upright or sit in a chair with your back and neck straight
and your knees shoulder width apart. - Hold dumbbell or exercise ball in your hands and raise weight directly overhead with your arms straight.
- Slowly bend your elbows and lower weight behind your head keeping your elbows in place and pointed forward.
- Pause for a count of three and return to starting position.
- Begin with one set of 10 reps and work up to three sets of 20 repetitions.
Biceps Curl
Muscular Strength
- Stand upright or sit in a chair with a dumbbell in each hand.
- Your elbows should be at your side and your forearms extended out in front of you with palms up or begin with your arms extended downward.
- Bring one dumbbell up to your shoulder by bending your elbows.
- Hold raised position for a count of three and return to lowered position.
- Repeat on opposite side for one rep.
- Begin with one set of 10 reps and work up to three sets of 15 repetitions.
Upright Row
Muscular Strength
- Stand upright with your feet shoulder width apart.
- Grasp a bar- bell or two dumbbells with your palms facing downward and your hands no wider than your shoulders.
- Keep your arms extended down with elbows relaxed and weight touching your upper legs.
- Exhale while raising the weight to your chest and hold position for a count of three.
- Inhale as you return the weight to the starting position.
- Start with one set of 15 reps and work up to three sets of 20 repetitions.
Outer Thigh Lift
Muscular Strength
- Lie on your right side with right arm extended out straight, head resting on arm.
- Place your lift arm in front of your chest for support.
- Keep your hips aligned, bending your right knee for a wide base of support.
- Lift your foot up, no more than two feet from the floor and hold for a count of three and return your foot to starting position.
- Repeat 10 times on your right and same on the left for one set.
- Begin with one set of 10 reps each side and work up the three set of 10 repetitions.
Straight Leg Lift
Muscular Strength
- Start by lying on your back with your lift knee bent upward.
- Keep your right leg extended straight.
- Slowly raise your right leg to a 45 degree angle, keeping your leg straight.
- Hold for a count of five and then slowly lower to the resting position.
- Complete 10 leg raises on each side for one set.
- Begin with one set of 10 raises each side and work up to three sets of 15 repetitions.
- Ankle weights may be used to increase intensity.
Knee Extensions
Muscular Strength
- Sit in a chair with your shoulders back, keeping your back straight and your neck relaxed.
- Lift one leg, extending at the knee and hold for a count of three at the top of the movement and flex the muscles at the front of the thigh before lowering your leg to the starting position.
- Ensure movement is slow and controlled.
- Repeat 10 times with each leg for one set.
- Begin with one set of 10 reps each leg and work up to three sets of 20 repetitions.
- Ankle weight may be used.
Muscular endurance is essential for daily activities like climbing stairs, doing yardwork, carrying items, and recreational activities. This form of fitness refers to the ability of a single muscle or muscle group to sustain repeated contractions or to continue applying force against a fixed object. Muscular endurance can be improved through resistance training and cardiovascular activities.
Why is it Important?
Our muscles weaken as we age, and our bodies become less efficient at producing energy. Staying active and engaging in regular physical activity, strength and resistance training is vital in maintaining ideal muscular endurance. The Mayo Clinic studies have found that the health benefits of muscular endurance include improved mood, reduced risk of type 2 diabetes, improved heart and lung function, and more.
Step Up Exercise
Muscular Endurance
- Stand facing a box, bench, or step.
- Place your right foot on top of the step, so that your kip, knee, and ankle all form near 90 degree angles.
- Push your body up until your right leg is straight.
- Don’t let your left foot rest on the bench before lowering back to the floor.
- Repeat 10 times with right leg and then 10 times with your left for one set.
- Begin with one set of 10 reps and work up to three set of 20 repetitions.
- Hand weights may be added for resistance.
Glute Bridge Exercise
Muscular Endurance
- Lie face up on the floor, with your knees bent and feet flat on
the floor. - Keep your arms at your side with your palms down.
- Neck and arms should be relaxed.
- Lift your hips off the floor until your knees, hips and shoulders for a straight line.
- Use your stomach muscles to lift your hips.
- Squeeze those glutes hard and keep your stomach drawn in so you won’t overextend your back.
- Hold for a count of three and return.
- Start with one set of 10 reps and work up to three sets of 15 repetitions.
Plank Exercise
Muscular Endurance
- Begin in the plank position, face down with your forearms and toes on the floor.
- Your elbows are directly under your shoulders and arms and hands are facing forward.
- Engage your abdominal muscles, drawing your navel toward your spine.
- Keep your torso straight and rigid and your body in a straight line.
- Hold this position for 10 seconds then release to the floor.
- Start with three 10 second planks and build up to 10 planks of 20 seconds each.
Wall Sit Exercise
Muscular Endurance
- Lean back against the wall with your torso and your feet shoulder-width apart.
- Then press back and slide down the wall until your thighs are parallel with the floor.
- Your knees should be above your ankles and bent at right angles.
- Keep your head, shoulders and upper back against the wall and hold the position.
- For in- creased intensity hold and exercise ball or weights.
- Start with five reps of 10 seconds each and work up to 10 reps of 30 seconds or more.
Sit Ups
Muscular Endurance
- Lie on your back with bent knees and your feet flat on the floor.
- Cross your arms with your hands on opposite shoulders, or place your palms down alongside your body and keep neck relaxed.
- Exhale as you lift your upper body toward your thighs.
- Inhale as you slowly lower yourself back to the floor.
- Perform movement slowly without jerking.
- Start with one set of 10 reps and build up to three sets of 25 repetitions.
Lateral Dumbbell Raise
Muscular Endurance
- Stand tall or sit in a chair, a dumbbell in each hand.
- Arms are at your
sides, palms facing in. - Position your feet shoulder-width apart.
- Lift the dumbbells up and out to each side, keeping your almost completely straight, stopping when your elbows reach shoulder height.
- Lower the weights slowly bringing your arms back to your sides.
- Inhale as you raise your arms and exhale as you lower them.
- Begin with one set of 10 reps and build up to three sets of 20 repetitions.
- Increase the amount of weight as strength increases.
Chair Dips
Muscular Endurance
- Sit tall in a sturdy chair with armrests.
- Make sure your feet are
flat on the floor and place your hands on the arm of the chair. - Keep your back straight and neck relaxed.
- Engage your core.
- Push up to lift your bottom off the seat, trying not to use your lower body for help.
- Pause for a count of three and slowly lower back down.
- Begin with 8-10 reps for one set and work up to three sets of 15 repetitions.
Knee to Elbow Sit Ups
Muscular Endurance
- Lie on your back with your hands at your ears, keeping your
neck relaxed. - Keep your legs lifted off the floor with your knees bent.
- Twist your torso to bring your right elbow to your left knee while extending your right leg straight out, parallel to the floor.
- Make movement slowly and return to starting position.
- Repeat on opposite side for one repetition.
- Start with one set of 10 reps and work up to three sets of 20 repetitions.
Mountain Climbers
Muscular Endurance
- Stand facing a raised platform like a weight bench, a step, a chair or railing.
- Place your hands on the platform just wider than your shoulders and keep your back straight, similar to a pushup position.
- Bring the right knee in toward the platform while keeping the rest of your body in place.
- Move the right leg back and repeat with the lift leg for one set.
- Movement is similar to running in place.
- Begin with one set of 10 and work up to three sets of 20 repetitions.
Flexibility is one of the most critical factors of fitness. Flexibility is the ability to move a joint through their full range of motion. Flexibility training is vital to reducing the risk of injury during physical activity, and making everyday activities easier. It helps reduce muscle soreness and will improve circulation. Flexibility training should be done regularly and can be used as both a warm up and cool down for your other exercise routines.
Why is it Important?
Health-related physical fitness is a lifestyle, and flexibility is an integral part of staying healthy and injury free. Incorporating regular stretching into a fitness routine can help improve range of motion, reduce muscle soreness, and improve performance in physical activities. Additionally, flexibility as one of the health-related components can make everyday activities easier to complete. Taking the time to stretch regularly can help ensure that you stay healthy and fit.
Toe Touch Stretch
Flexibility
- Assume a seated position on the floor with legs extended in front
of you with your toes pointed towards the ceiling. - Exhale and slowly bend torso forward from the hips, sliding your hands down your legs towards your ankles.
- Do not bounce or push to the point of pain.
- Hold position for 20 to 30 seconds before re- turning to the starting position while you inhale.
- Repeat 10 times for one set.
- Begin with one set of 10 reps and work up to three sets of 15 repetitions.
Seated Knee to Chest
Flexibility
- Sit with your back straight and gently full one knee towards
your chest, using your hands to hold your leg in the stretch. - Avoid resting your heal on the chair.
- Hold for 10 seconds.
- You should feel a stretch in your low back and hip.
- Switch legs and pull your knee to your chest, again holding for 10 seconds.
- Repeat 10 times with each leg for one set.
- Begin with one set of 10 reps for each leg and work up to three sets of 15 repetitions.
Prone Knee to Chest
Flexibility
- Lie on your back with your knees bent and your feet flat on the floor.
- Bring one knee to your chest with the other leg extended or keep your other knee bent, whichever feels better on your lower back.
- Relax and return to starting position and bring the opposite knee to your chest.
- Hold each stretch for a count of 5.
- Begin with one set of 10 reps with each leg and work up to three sets of 15 repetitions.
Seated Hip Stretch
Flexibility
- Sit with your back straight and neck relaxed.
- Cross your right ankle over the left knee while keeping your back straight.
- Place your hand on your right knee and gently lean your torso to your knee until you feel a stretch in the right glute and hip.
- Press gently on your knee to deepen the stretch but don’t bounce your knee and hold for 10 seconds.
- Repeat 10 times on each leg for one set.
- Work up to three sets of 10 repetitions with each leg.
Overhead Reach Side Stretch
Flexibility
- Standing with both feet at shoulder width for balance, place
one hand on your hip and reach up and overhead with the other arm. - Reach overhead until a stretch is felt.
- Hold for 5 sec- onds and return to standing position.
- Repeat on opposite side with one hand on hip reaching over with opposite arm.
- Continue from side to side for a total of 15 reps each side for one set.
- Begin with one set of 15 reps and work up to three sets of 15 repetitions.
Calf Stretch
Flexibility
- Stand and put your right foot behind you and be sure your toes are facing forward.
- Keep your back straight.
- Gently lean for- ward at the ankle while bending the left knee and keeping your right heel on the floor.
- A chair or wall may be used for support.
- Hold stretch for 20-30 seconds and don’t bounce during the stretch.
- Begin with five stretches on each side for one set.
- Work up to three sets of 10 stretches on each side.
Standing Quad Stretch
Flexibility
- Using chair for support, stand on left foot with knees touching
each other. - Raise your right foot and grasp it with your right hand and pull your foot toward your butt.
- Hold this position for 20-30 seconds, then release and repeat on the opposite side.
- An option is to grab your foot with the opposite hand.
- Complete five stretches on each side for on set.
- Begin with one set of five stretches and work up to three sets of five stretches on each side.
Shoulder Stretch
Flexibility
- Stand or sit with your shoulders relaxed and your back straight.
- Raise one arm to shoulder height and reach across your chest.
- Pull your arm gently toward you with your other arm.
- This will help you get a gentle stretch.
- Hold for about six seconds and release.
- Repeat 10 times with each arm for one set.
- Begin with one set of 10 stretches on each arm and work up to three sets of 10 repetitions on each arm.
Seated Hamstring Stretch
Flexibility
- Sit in a chair with your back straight and your shoulders relaxed.
- Place one foot on another chair in front of you, keeping your leg straight with your toes pointed toward the ceiling.
- Lean your torso forward over your hips and knees without bouncing, keeping your back straight for 10 seconds.
- A stretch will be felt in your hamstring and calf muscles.
- Complete 10 stretches with each leg for one set.
- Begin with one set of 10 reps and work up to three set of 10 repetitions.
Balance training contributes to a person’s overall health and can greatly reduce a person’s risk for falling. Falling doesn’t have to be a normal part of aging, and many risk factors for falling may be avoided with proper exercise. Balance exercises are designed to strengthen muscles that keep you upright, including your legs and core. When beginning balance training you should start with support, like a chair or wall, and gradually remove the support as your strength improves.
Why is it Important?
Balance is so important for seniors because it can minimize their risk for falls which is not only one of the top factors for hospitalization but also contributes to the quality of life. Good balance can give someone the capability to do simple tasks in life, such as walking, as well as leisurely activities, like golfing and cycling. Doing things like getting in and out of bed, stepping in and out of the shower, or climbing up and down the stairs, we rely on our balance to ensure it’s done safely.
Wall Push Up
Balance
- With feet and hands shoulder-width apart, place your palms on the wall, standing about an arms-length away.
- Keep your back straight.
- Keeping your knees straight and heels on the floor, bend your elbows and lean forward as far as you comfortably can.
- Your elbows should be pointed downward and not to the side.
- Push away from the wall to the starting position.
- Repeat 10 times for one set.
- Work up to three sets of 20 repetitions.
March in Place
Balance
- Stand straight with your elbows bent at a 90 degree angle and your feet hip width apart.
- Bring your right elbow forward as you bring your left knee up at the same time.
- Repeat on the opposite side and keep alternating sides until you have com- pleted 20 marching steps with each leg.
- Build up to three set of 25 repetitions with each leg.
Knee Taps
Balance
- Stand tall with your feet slightly wider than your shoulder-width apart and toes pointed forward.
- Hold your arms out with elbows at a 90 degree angle.
- Lift your left knee up as high as you can while twisting and touching your knee with the right elbow while keeping your back as straight as possible.
- Hold knee in the raised position for a count of two and return to starting position.
- Repeat movement on opposite side.
- Repeat 10 times on each side for one set.
- Work up to three sets of 20 repetitions.
Single Leg Stance
Balance
- Stand behind chair, keeping your back straight and hold onto the
chair back with one or both hands. - Slowly lift one leg off the ground.
- Maintain your balance standing on one leg for a count of five and then return to the starting position.
- Repeat 10 times with one leg and then switch and repeat 10 times with the opposite leg for one set.
- Begin with one set of 10 reps each leg and work up to three sets of 20 repetitions.
- You may eliminate chair as balance improves.
Side Leg Raise
Balance
- Stand upright with your toes facing forward.
- Use a chair or wall for balance.
- Lift your right leg up off the floor to the side while you inhale and shift your weight onto the left foot.
- Bring the leg back down to the floor while you exhale.
- Repeat 15 times, then switch and repeat on the other side.
- 15 reps with each leg completes one set.
- Build up to three sets of 20 repetitions on each side.
- Resistance band or ankle weights may be used to increase resistance.
Back Leg Raise
Balance
- Stand holding onto the back of chair or resting your hands on a wall, while keeping your back straight.
- Raise one leg straight behind you and squeeze your glutes at the top of the motion.
- Pause for a count of three and then return to the starting position.
- Repeat 10 times with each leg for one set.
- Begin with one set of 10 reps with each leg and build up to three sets of 20 repetitions.
- Ankle weights may be used for extra resistance.
Bird Dog
Balance
- Begin on all fours in the tabletop position.
- Place your hands on the floor under your shoulders and your knees under your hips.
- Raise your right arm while raising your left leg, keeping your arm, shoulders, hips and leg parallel to the floor.
- Hold position for a count of three and return to starting position.
- Repeat with opposite arm and leg.
- Repeat 10 times with each leg for one set.
- Work up to three sets of 15 repetitions.
Lunge
Balance
- Stand with feet hip-width apart and keep your back straight.
- Take a big step forward with either leg.
- Lower your body until your opposite knee nearly touches the floor and the thigh of your forward leg is parallel to the floor.
- Movement should be done slowly and controlled.
- Return to starting position and re- peat on the opposite side.
- Start with 10 reps each leg for one set.
- Work up to three sets of 20 repetitions with each leg.
Chair Squats
Balance
- Stand in front of a chair with your feet shoulder-width apart.
- Engage your core as you bend your knees and lower yourself and gently tap the chair with your butt.
- Return to the standing position.
- You can lift your arms in front for extra balance if needed.
- Use your legs and glutes to raise to the standing position without swinging your arms.
- An exercise ball may be used.
- Repeat 15 times for one set.
- Work up to three sets of 15-20 repetitions.
Heel-to-Toe Inline Steps
Balance
- Walk in a straight line placing the heel of the right foot in front of your left toes and continuing
with your left heel placed in front of your right toes. - Complete 10 total steps then turn and return
for one repetition. - Start with one set of 10 reps and work up to three sets of 10 reps.
