Written by James Gorman

Is your exercise program well-balanced? If not, then you might just be missing some key health benefits.

The body responds to exercise in different ways depending on the type of exercise. For example walking is great for cardiovascular health but not so effective when it comes to building and maintaining muscle.

In order to get the maximum benefits, we therefore need to incorporate several different types of exercise into our weekly exercise routine.

However most of us don’t do this. That’s because we naturally gravitate towards the things that we like doing and ignore or neglect the things that we find less enjoyable.

So what constitutes a well-balanced approach to exercise?

From a health and wellness perspective, I’d recommend including the following five components in your weekly exercise plan:

1.) Strength Training 🏋️‍♀️

Benefits: Increased muscle mass, metabolism and bone density.

Recommended Frequency: 2-3 times per week. 30 min sessions.

Example Exercises: Squats, lunges and push-ups.

2.) Cardio / Aerobic Training 🏊‍♀️

Benefits: Improved cardiovascular health and lung capacity.

Recommended Frequency: 3-5 times per week. 30 - 45 min sessions.

Example Exercises: Running, cycling, swimming, brisk walking and dancing.

3.) Mobility Training

Benefits: Improve and maintain joint health and reduced risk of injury.

Recommended Frequency: 2 times per week. 20 - 30 mins sessions.

Example Exercises: CARs (controlled articular rotations) and pails / rails.

4.) Balance 🤸

Benefits: Reduced risk of falls and enhanced proprioception.

Recommended Frequency: 2 times per week. 10 - 15 min sessions.

Example Exercises: Balance exercises on one leg and swiss ball.

5.) Exertion

Benefits: Increased VO2 max (*key indicator of health)

Recommended Frequency: 1-2 times per week. 5 - 15 mins sessions.

Example Exercises: Uphill walking and stair climbing.

Here is a FREE sample weekly exercise plan for general health and wellness PDF. Use this sample plan to design your own program!