Exercising daily is the most important thing you can do to improve your emotional, mental and physical health. Exercise helps to control body weight, appetite, blood pressure, boost mood and improve sleep. It reduces the risk of certain diseases e.g. stroke, heart attack, kidney disease, hypertension, diabetes, dementia, and many cancers.


  • Lunges
  • Pushups
  • Squats
  • Dumbbell rows
  • Single leg deadlifts
  • Burpees
  • Side planks

These exercises can increase balance, stability, muscle strength, endurance, flexibility. Some activities fit into more than one category such as endurance activities build strength, improves breathing and heart rate and improves balance.



Strengthening exercises help to gain more strength in muscles. It helps you to stay independent and helps to go through activities of daily living such as climbing stairs and carrying out home chores. Strengthening exercises are also called strength training or resistance training.

These exercises include:

  • Weight lifting
  • Resistance band exercises



These exercises help prevent falls and provide stability. These includes:

  • Heel to toe walk.
  • Sideways walking
  • One-leg stand
  • Step up


Flexibility is the range of motion in a joint. Flexibility training includes stretching exercises that lengthen up the muscles. These includes:

  • Yoga
  • Shoulder muscle stretch
  • calf muscle stretch


These exercises can be done under the supervision of personal trainers because they are certified and have knowledge of fitness included in exercise prescription and instruction. They set standards and goals and motivate clients and provide feedback and accountability to clients. 

 When it comes to training a client, every personal trainer has its own rules and regulations. At the start they discuss your fitness goals, diet and your level of activity. They also measure the client’s strengths and weaknesses. They also discuss the general health of the client.

Your trainer may ask you about your body weight if you are satisfied with your current body weight or you want to lose weight then they’ll start taking measurements of your hips, thighs, chest, belly, and biceps.


Your personal trainer will also ask about your previous medical history if you had any disease such as asthma, diabetes, hypertension, heart disease or any other illnesses. You’ll probably be asked to fill out the medical forms which will indicate whether you have any chronic medical illness that limits your body.


Your personal trainer will ask you about your fitness level in the past and had you ever worked with any other personal trainer to make yourself fit or if you have an active lifestyle. Your trainer will ask you about your past athletic history. Depending on that history he will design a fitness program to get you back to your prior fitness level.


Your trainer might put you through a series of basic fitness tests. He will test you on the treadmill just to check the distance, speed in relation to muscle fatigue. He will check muscle flexibility with stretching exercises and will test your strength. This brief assessment will allow your trainer to create a plan to addresses both strengths and weaknesses.

Author's Bio: 

The author is a Trainer at a personal training certification company.