There are four main types of exercises: endurance, strengthening, balancing and stretching. Endurance exercises like walking and jogging help strengthen the heart, while strengthening exercises using weights or bodyweight build muscle mass and metabolism. Balancing exercises the legs and prevent falls, and stretching keeps the body flexible and prevents injury. The document recommends incorporating all four types of exercises into a weekly routine for maximum health and fitness benefits.

1. 4TYPES OF
EXERCISES
Health and Wellness

2. MAXIMUM BENEFIT
 In order to get the maximum benefit from your exercise
routine, you want to make sure you work out on all of your
body parts and muscles.
 When one body part or muscle is not getting the growth
that it needs, the other body parts and muscles would not
grow as well
 All body parts and muscles need to work and grow together
in order for you to receive the maximum benefit.
 There are four different types of exercises that you want to
engage in throughout the week to keep your body in top
condition to receive maximum benefits.

3. ENDURANCE
 Endurance is also called aerobic exercise.
 This exercise will help keep your heart strong.
 Activities that are considered endurance is when
majority of your body are moving.
 Some example of endurance exercises are
walking, jogging, or Zumba class, or any activity
that move your whole body.

4. TIPS
 Make sure you can talk while exercising, if you
cannot carry on a conversation, reduce your
intensity
 If you can sing, then you need to increase
intensity
 Mix up your activities
 3-4 times a week

5. STRENGTHENING
 Strengthening is building your muscles to help
you become a stronger person.
 You can use free weights or your own body
weight to strengthening yourself, which is also
called resistance training.
 The more muscles you have, the higher your
metabolism rate to help you burn fat quicker.
 And that is why men tend to lose weight quicker
than women because they have more muscles.

6. TIPS
 Do not work on the same muscles 2 days in a row
 If you cannot push or lift the weight 8 times in a
row, then it is too hard or heavy for you.
 If you can push or lift the weight more than 15
times in a row, then it is too light for you
 2-3 times a week

7. BALANCING AND STRETCHING
 Balancing builds leg muscles to prevent falling or get
into other accidents.
 A simple exercise for balancing is by practicing standing
on one leg and switch to the other.
 To make it more challenging, you can hold or do
something while balancing yourself.
 You should engage into balancing at least 2-3 times per
week.
 Stretching will keep your body flexible to prevent your
body from twisting so you can move around easily.
 It is important that you stretch before and after every
workout.

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