Becoming more active offers all sorts of challenges and satisfaction. But what exactly improves your health and physical abilities? There are four key elements – endurance, strength, balance, and flexibility. Some activities may work multiple areas.  For example, walking improves endurance, muscle strength and balance.  Whatever you choose to do once you get moving, address each of the four elements for maximum benefits.  Here are some tips:

Endurance
• How it helps: Endurance or aerobic activities make you breathe harder and make your heart beat faster.  These activities improve your heart, lungs and circulation systems, increasing your energy level.
• Examples: Fast walking, swimming, biking, yard work, dancing.  If you’re heavier or if other joints are painful, biking, swimming and aqua-fit give you a great workout while placing less of a load on your hips, knees and ankles.
• How much to do: Do at least 30 minutes of moderate physical activity most days of the week so that you accumulate 2½ hours a week.  You don’t have to do it all at once; you can benefit from as little as 10 minutes at a time.  To determine moderate physical activity, think of a scale from 0 to 10 where “0” is no effort and “10” is working as hard as you can.  Moderate physical activity is a 5 or 6 on the scale.  You can also use the talk test to gauge your effort; while doing the activity/exercise, you should still be able to talk but have difficulty singing.  If it’s hard to talk, then you’re working vigorously.
To challenge yourself you can go harder or go longer.

Strength
• How it helps: Strength activities are important to help keep you from losing muscle as you get older.  Strong muscles make it easier to do your everyday activities like getting out of a chair, climbing stairs, and carrying your grandchildren.  People who’ve had a joint replacement of the hip or knee, or who have osteoarthritis of the hip or knee, often develop weakness in certain muscle groups (usually the front thigh and side hip muscles).  Strengthening these muscle groups can help you to reduce pain, walk normally, improve balance, and maximize your ability to function.
• Examples: Weights, resistance bands, activities such as heavy gardening.
• How much to do: Having a joint replaced can reduce pain and improve mobility, but won’t make your muscles strong.  Do strengthening exercises 2 or more days a week, preferably not working the same muscles 2 days in a row.  For postural muscles – which allow you to stand longer and walk a distance (front thigh, side hip and calf muscles)
– your goal is to build up to 30 repetitions without stopping.  For other muscle groups, build up to 10 to 15 repetitions (1 set) of each activity without stopping.  You need to do strengthening exercises to the point where it's hard to do another repetition.  To challenge yourself, do 2 or 3 sets or increase the difficulty (by adding weights, for instance). 

Balance
• How it helps: Balance exercises help to prevent falls.
• Examples: Many leg strengthening exercises will improve your balance.  Standing on one foot, walking on your heels or toes, toe raises, and T'ai chi are among these.
• How much to do: 2 to 3 times a week, or as often as you like.  Start by using a counter, wall or chair for support.  To challenge yourself, try to lessen your hold for support, eventually not holding on at all.  If you’re steady on your feet, try doing the exercise with your eyes closed or on an unstable surface (e.g. a cushion or Bosu ball).

Flexibility
• How it helps: Stretching can help your body stay flexible, allowing you to more easily do the tasks of everyday life, from reaching up to a shelf or down to tie your shoes.
• Examples: Range-of-motion exercises and stretches.  Range-of-motion refers to the amount your joints can be moved in certain directions.  These exercises help to maintain or restore normal joint movement and relieve stiffness.  Stretches refer to elongating the muscles, which can also decrease muscle aching after endurance activities.  Beyond exercises and stretching, you could include an activity such as yoga (which also improves balance and strength).  
• How much to do: Stretching is best when your muscles are warmed up after an endurance activity or a warm shower.  Hold each stretch for 30 to 45 seconds.  Do each stretch 3 times.

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