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CHAPTER 3BALANCE ISEVERYTHINGThree types of physical activityTo keep your body moving well as you get older, try toincorporate three types of physical activity into your life:1. Endurance or aerobic activities to increase your heart rateand body temperature and strengthen both heart and lungs.FITT Just Starting Out Regular RoutineFrequency Most days Four to seven daysper weekIntensityBreathingTalk TestTimeTypeLightSlight increaseCan talk easilyAt least 10 minutes at a time,up to three times per dayLight walking,gardening, golfingModerateDeep and consistentCan talk in short bursts30 to 60 minutesBrisk walking, swimming,cycling, dancing, as well ashousehold chores such asvacuuming or washing floors2. Strength activities to keep bones and muscles strong.FITT Strength Activities Daily ActivitiesFrequency Two to four days per week DailyIntensityTimeTypeWeight you can lift eight to15 times20 to 30 minutes, two tofour sets of each exerciseUsing your body weight bydoing push-ups or sit-ups,using hand weightsor weight machinesMove objects in yourdaily routinePeriodically throughoutthe dayHousehold chores, yardwork, climbing stairs, liftingand carrying groceries orlaundry40 | BALANCE IS EVERYTHING