Physical activity, or exercise, is an important part of health and well-being. And as you get older, it becomes even more important. The good news is that it’s never too late to start.
Which activities can I do with Twin? What's the difference?
Regular exercise habits are key for your overall fitness — a stronger body, steadier metabolism, and clearer mind. It’s best to use a balance of all of these for whole-body health.
Cardio activities
Sometimes these are called “aerobic” activities. They make your heart beat faster and build stamina, helping you use oxygen more efficiently. Over time, cardio does wonders for your circulation and lung capacity.
Common cardio activities include:
- Brisk walking or jogging
- Dancing
- Riding a bicycle
- Swimming
It’s common to think that only intense activities like running “count,” but that’s not true! You can get lots of benefits from moderate-intensity activities like walking.
Strength activities
Sometimes these are called “resistance” activities. They help you build and keep muscle mass and get stronger. Over time, strength training improves your metabolism for better calorie burn (even at rest), protects your bones and joints, and makes everyday tasks easier.
Common strength-training activities include:
- Bodyweight exercises, like wall push-ups or chair squats
- Resistance band exercises
- Free weights, like soup cans or dumbbells
- Weight machines at a gym
Tip: Your Twin app includes beginner-friendly strength routines you can do at home. No gym needed!
Mobility and balance activities
These improve your joint health and range of motion, lowering the risk of injury and easing pain. Over time, mobility exercises help you stay active and independent longer.
Common mobility and balance activities include:
- Strengthening for your legs, ankles, feet, and core
- Practice standing on one leg and standing on uneven surfaces (like a foam pad or grass)
- Movement practices like tai chi or yoga
Mobility and balance exercises are especially important for older adults. As we age, we can have trouble with balance, and that can raise the risk of falling. Better balance can also help you feel more confident being active in other ways.
Activities like yoga or mind and body practice have extra benefits, too:
- Lower stress hormones
- Slower, steadier breathing
- Reduced “fight or flight” response
- Easier, higher-quality sleep
Getting active with your Peloton Membership benefit
As a Twin member, you have access to a Peloton App One Membership at no extra cost! This gives you an easy way to stay active, manage stress, and discover new ways to move. Check out this link to see how to get started.
What are the benefits of getting active?
No matter how you choose to get active, you’ll see whole-body benefits! You may notice some right away, like getting better sleep or feeling less anxious. And there are lots of longer-term benefits, too, like a lower risk of heart attack or stroke.
Regular physical activity can:
- Support a healthy heart and lungs
- Manage and stabilize blood sugar
- Lower blood pressure
- Strengthen bones and joints
- Burn calories to lose weight
- Improve mood and focus
- Boost energy
It’s also great for long-term mental health, lowering your risk of:
- Depression
- Dementia
- Poor sleep
- High stress
What about high-intensity interval training (HIIT)?
High-intensity interval training (HIIT) is a type of activity that focuses on short bursts of high effort with short rests in between. The idea is to push yourself to your limit — so it’s better to build a solid foundation of activity as a habit before trying HIIT.
Like cardio, HIIT is great for long-term heart health, improves your oxygen capacity, and can be done in short time periods. The big difference is that cardio activity usually only calls for moderate, steady effort.
Like strength training, HIIT can use weights or resistance exercises, and it creates an “afterburn” effect to burn more calories when you’re finished. The big difference is that HIIT focuses more on burning calories instead of building muscle mass.
Remember that a blend of weekly activities is best for your health.
How can I get started safely?
If it’s been a while since you were active, or if this is all new to you, it can feel hard to know where to start. Follow these tips to avoid injuries and set yourself up for long-term success:
Start small and build gradually
For example, you could start by taking a 10-minute walk each day. Once walking is a consistent part of your daily routine, you can take on new challenges, like:
- Taking longer walks
- Walking up hills
- Carrying a weighted backpack
Find activities you enjoy
The best way to get active is the way that fits into your everyday life. Try out different activities to find what works for you! When you enjoy what you’re doing, it’s easier to commit to staying active over the long term.
Rest is just as important
Make sure to make time to rest in between activities — especially when strength training or doing HIIT. This allows your muscles to recover, your mind to recharge, and your lifestyle to adjust. Recovery is part of progress, not a pause from it.
Strength train safely
If you’re new to strength training, start with bodyweight exercises like box squats, step-ups, and wall sits. From there, you can start to add resistance with bands or weights.
If you’re at a gym and you don’t feel comfortable using free weights, machines can be a good place to start. As you get more confident, try to start using dumbbells or other free weights. Free weights can help you practice balance and coordination as well as strength.
Whatever you choose, start light so you can focus on form (making sure you’re doing the movement correctly). If anything hurts or doesn’t feel right, stop and check with a doctor, physical therapist, or personal trainer. They may be able to offer tips or suggest other exercises for you.
The bottom line
Staying active is an important part of supporting your health. And it’s extra important if you’re working on metabolic health goals like:
- Lowering your blood pressure
- Maintaining a healthy weight
- Managing type 2 diabetes
That’s why the Twin app makes it easy to find exercises that you can add to your daily routine.
Even if you haven’t been active before, it’s never too late to start! And small steps can make a big difference when it comes to your health and well-being.