Adequate flexibility improves function and reduces the chance for injuries. These are more vigorous than flexibility exercises and are usually done every other day. They are designed to ask the muscle to work a bit harder than usual. This extra work load may come form lifting the weight of the arm, leg or trunk against gravity, or using weights, elastic bands or weight machines for more resistance. These include activities which use the large muscles of the body in rhythmic and repetitive movements.
Aerobic exercise improves heart, lung and muscle function.
It is also the kind of exercise that has benefits for weight control, mood and general health. Examples of aerobic exercise are walking, swimming, aerobic dance or aquatics, bicycling or exercising on equipment such as treadmills or rowing machines. Daily activities such as mowing the lawn, raking leaves, sweeping the driveway, playing golf or walking the dog are also aerobic exercise. The most effective and safest intensity for aerobic exercise is moderate exertion. Moderate exertion means the exerciser can speak normally, doesn't get out of breath or over-heated and can carry on the activity at a comfortable pace.