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Fit Your Thing: Fitness and Activity A to Z

JUL 29, 2016
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Do things that you love to do, and you’ll never feel like your workout is work. Choose at least 1 from each activity type to get the full health benefits of your fitness routine.


Have mobility or other limitations? Talk to your care team about the activities marked with an asterisk (*).

Aerobic exercise


Aerobic exercise strengthens your heart and lungs and increases your body’s ability to use oxygen. Any activity that makes your heart beat faster and work harder can boost your aerobic fitness. Walking is one of the best aerobics exercises you can do, but you’ve got lots of options.


A to F G to K L to Sq St to Z
Aerobics Golf* Lacrosse Stair climbing
Badminton Gymnastics Paddleball Surfing
Baseball Handball Paddleboating Swimming*
Basketball* Hiking Racquetball Table tennis*
Bowling* Horseback riding* Roller blading Tae bo
Boxing Ice skating* Rowing Tae kwon do
Broomball Judo* Running Tennis
Canoeing* Jujitsu Scuba diving* Track and field*
Climbing* Jumping rope Sled hockey* Volleyball
Cycling* Karate* Skiing* Walking
Dancing* Kayaking* Snorkeling* Water aerobics
Dodgeball Kickball Soccer Water basketball
Fencing* Kickboxing Softball Water volleyball
Field hockey Speed skating Wrestling
Football Squash Zumba



Flexibility exercises


Being flexible improves your posture, range of motion, balance, and coordination. Doing exercises to increase your flexibility can help your body move more efficiently and reduce pain and tension. Take a few minutes before and after a workout for flexibility exercises.


Strength training


Think strength training is for guys in muscle t-shirts? Think again. It’s essential to staying healthy, inside and out.


Strength training uses weights or resistance to build muscles. As your lean muscle increases, so does your resting metabolism. You can burn 35 to 50 more calories each day for each pound of muscle. That can really add up.


Building your muscles boosts your power and endurance. Whatever sport you play, strength training improves your overall performance and lowers your risk of injury because it reinforces your bones, connective tissues, and joints.


Strength training also helps you stay strong as you age, too. As you get older, you can lose lean muscle, leaving you at risk for falls. Seniors who fall tend to break major bones and seldom regain full mobility and independence.


Aim for including strength exercises, especially those that work the core muscles of your abdomen, twice a week. Explore adding some of these to your routine:

  • Archery*
  • Calisthenics (push-ups, crunches, pull-ups)
  • Pilates
  • Yoga
  • Free weights*
  • Weight machines*
  • Tubing or bands*
  • Tai chi* and qi gong
  • Hill repeats
  • Plyometric drills


Try a health class or talk with a coach


Check out our health programs and classes. Not sure which activities are right for you? Consider getting a health coach to mentor you as you work toward your fitness goals. Call a health coach at 1-866-862-4295 (toll free).




Reviewed by: Robert Sallis, MD, February 2016


Additional Kaiser Permanente reviewers


©2016 Kaiser Permanente

TOPICSExercise & Weight LossfitnessSports & Fitness