Team sports
Things to consider include:
- Benefits – team sports offer friendship and fun. It is easier to exercise when you are enjoying yourself. Most team sports, such as soccer or netball, quickly build cardiovascular health because of the required running and quick bursts of activity.
- Issues to consider – the stop–start nature of most team sports may put strain on the joints and ligaments. This can increase the risk of musculoskeletal injury, particularly of the knees and ankles. Team sports tend to be seasonal (such as winter or summer), so you’ll need an exercise plan for the off-season. Training sessions or matches may be cancelled because of bad weather.
Walking
Things to consider include:- Benefits – walking is an ideal exercise, especially for beginners. It is free, easy to perform and doesn’t require any special training or equipment apart from a good pair of shoes and a hat for sun protection. You can walk alone, with a friend or you can join a local walking group.
- Issues to consider – some people feel unsafe walking the streets alone. Remember there are alternatives such as walking with a companion or a walking group.
Strength training
Strength training includes training with free weights, body weight training, chair exercises and rubber resistance. Things to consider include:- Benefits – strength training is a weight-bearing activity so it strengthens bones, builds muscle and burns kilojoules. Strength training involves not just the targeted muscles but surrounding muscles too. For example, you need to brace your torso during bicep curls to prevent yourself from wobbling. Strength training can help to improve and maintain your independence in any day-to-day activity.
- Issues to consider – strength training must be built up gradually. Incorrect technique (form) or trying to use heavier weights than you can manage may put you at risk of musculoskeletal injuries. Get professional advice from a physiotherapist, exercise physiologist, gym or qualified fitness instructor.
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