Strength, flexibility, and Balance; Why they are Important is a post identifying the benefits from training in these three areas.
While there is no debate that cardio exercise is an essential element in any fitness program. I often find that other arguably crucial factors such as strength, flexibility, and balance are overlooked.
As our bodies age, we lose muscle mass, strength, flexibility, and balance. We start to have common ailments like stiff joints, body pain, and our range of motion declines. We can counteract this process and improve our overall well-being by incorporating exercises into our fitness routine that focuses on strength, flexibility, and balance.
Strength, Flexibility and Balance; Why they are Important
Strength,
Strength training benefits
- Increased strength
- Reduced muscle loss
- Stronger bones
- Reduced body fat
- Reduced risk of injury
As you can see, the benefits of adding strength training to your fitness routine are pretty huge. Adding lean muscle mass makes our bodies more efficient at burning calories.
How to get started with strength training
There are many options available to build your strength; consider the following options:
- Free weights
- Bodyweight
- Resistance bands
Forearm Plank 
Lifting Weight
As a former gym member, I would often see people using the incorrect form swinging free weights as if they were doing a discus throw! Proper form is essential to 1) produce the desired result and 2) avoid injury. If you belong to a gym, check out the professional training services and programs they offer. Many gyms provide a free introductory session and a walk-thru on the equipment.
If you don’t belong to a gym, consider hiring a certified fitness professional to kick-start your strength-training program. There are also many online options available, and I have listed out a few below.
Fitness magazines like Women’s Health and Shape are another excellent resource for the latest in fitness and fitness routines.
Flexibility
Flexibility is an often overlooked essential component of a well-rounded fitness program. Being flexible improves our mobility, elongates and eases tight or sore muscles, and helps to maintain our range of motion.
While static stretching is the most common method of gaining flexibility, other options like the use of foam rollers and specific exercises that use dynamic stretching also aid in increasing flexibility.
Cobra 
Forward Fold
When to stretch seems to be a debatable topic; before exercise, after exercise, or both. The key is to make sure your muscles have sufficiently warmed up before going into any meaningful stretches. A short walk or light aerobics should do the trick. While some discomfort is normal, it should not be painful.
Stretches that feel awesome!
Need some guidance? Check out more popular stretches!
Strength, Flexibility and Balance; Why they are Important
Balance
As we age, our ability to balance declines, and this can lead to falls. According to the National Council on Aging, one in four Americans aged 65 or older falls every year. Older people are more susceptible to breaking bones, Which can cause a decline in overall health.
Your body relies on multiple functions working together; eyes, ears, and the brain. Receptors, known as Proprioceptors, exist in joints, muscles, and skin send signals to the brain, indicating body position, orientation, and movement. Inner ear issues which can cause vertigo also impact your balance by causing dizziness.
Here are some easy balance exercises you can work into your everyday routine.
No equipment needed
- With a chair or wall close by balance on one foot for thirty seconds then switch to the other foot. Repeat daily
- Try standing on one foot with your eyes closed. Make sure you you have a support close by. Switch after 30 seconds
- Walk heel to toe
- Rock the boat
- Weight Shifts
Equipment choices
Other good options are balance devices like a Bosu, Wobble disk, or Balance cushions.
Bosu 
Stability Ball
Yoga, One stop shop
Yes, people, I’m talking about Yoga again! I have five years, I have attended weekly hot, power vinyasa yoga classes for the last five years. It is strength, flexibility, and balance training in a single workout! It builds muscle and burns body fat uses ujjayi breath to control the mind.
Traditional Headstand 
Headstand Prep
You don’t need to go upside to get the benefits. Every time you hit the mat and move through the sequence of power poses that work the lower body, upper body, and core, you gain strength, flexibility, and balance, not to mention the mental health benefits from Yoga.
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