By Setarreh Massihzadegan
THE ERICKSON TRIBUNE

Just what does it mean to have a balanced fitness routine?

Linden Ponds Fitness Specialist Barbara Leary advises residents to incorporate cardiovascular exercise, resistance training, and stretching into their workouts, while remaining mindful of their nutrition. She suggests getting your heart pumping with cardiovascular exercise like walking or stationary biking. She adds that stretching is a must and is often best just after cardiovascular exercise, when your body is still warm.

Leary also encourages people to do resistance training at least two times a week, depending on their needs and abilities. Resistance training, also known as strength training, involves pushing or pulling. According to the Centers for Disease Control and Prevention, resistance training has many benefits, particularly in reducing the symptoms of osteoporosis, arthritis, and diabetes. A recent study by Tufts University found that resistance training among older men and women with knee osteoarthritis decreased pain by 43% and increased overall physical performance, in addition to other benefits.

“Resistance training for older adults is very important to stave off diseases, keep the muscles strong, and keep you on your feet,” Leary says. She adds that before you begin any exercise program, you should consult your physician.

Though balanced exercise can be intimidating, the fitness center at Linden Ponds offers many options for creating a personalized regimen, including fitness classes both on land and in the swimming pool—and a personal training studio for one-on-one instruction.