The Essential Guide to Exercise

The Essential Guide to Exercise

There are 2 ways the body respires whilst exercising; aerobically and anaerobically.


  • Oxygen is required by the muscles so they can continuously function
  • For sustained exercise
  • Examples; running, swimming, cycling


  • ‘without oxygen’
  • Glycogen is used as fuel
  • For high intensity short bursts of exercise
  • Lactic acid builds in muscles causing cramp and fatigue
  • Examples; sprinting, heavy weight lifting

4 types of exercise to include in your regime

Although the body begins to lose lean muscle in its 20’s muscle can be built up and strengthened at any age via exercise and good nutrition.


  • Helps maintain a healthy cardiovascular (heart), pulmonary (lungs) and circulatory system, which helps prevent diseases such as heart disease and diabetes.
  • Improves coordination
  • Strengthens the skeleton
  • Examples; cycling, dancing, swimming


  • Increases muscle strength and tone, which prevents joints from injury
  • Weight management and increased muscle to fat ratio, so you’ll burn fat even when resting
  • prevention/control of chronic diseases such as obesity, diabetes, arthritis, back pain and depression
  • Examples: using your own body weight (push ups, chin ups, tricep dips) free weights, medicine balls and resistance bands


  • 1 in 3 adults aged 65 and over fall each year, causing damage to their bodies
  • Prevents falls (a major problem in older adults)
  • Improves posture, decreasing back pain and other posture related aches
  • A strong core is key to balance
  • Examples: wobble boards, yoga


  • Muscle tissues, tendons, and ligaments become less elastic with age
  • Improving flexibility allows greater movement preventing loss of mobility
  • Reduces risk of injury
  • Examples: yoga, Pilates, dance classes

Tip: You should stretch before and after any physical activity to reduce the risk of injury. Though you may feel a stretch it should never be painful.