Why it’s essential: Studies show that yoga significantly improves flexibility, balance, and muscular strength and endurance, giving you the ability to exercise longer. Yoga may also help control physiological variables such as blood pressure, respiration and heart rate, and speed up your metabolic rate to help you maintain a healthy weight. There are a number of different styles and types of yoga you can practise, says Calgary-based personal trainer Helen Vanderburg. “If stress reduction is your goal, a restorative yoga class is good. If you want a tough workout, I recommend either Ashtanga or a fusion fitness class.”

Technique and tips: “Each yoga posture involves a different focus for the body,” says Van­derburg. The standing postures build strength of the legs and core as well as flexibility of the lower body—especially the hamstrings, hip flexors and adductors (inner thighs). Forward bends, back bends and twists work on strength and flexibility of the spine and pelvis as well as the surrounding muscles. Inversions—where the head is below the heart and feet in relation to gravity—have a wide range of benefits for the nervous system.