Make Strength Training a Part of Your Daily Routine

Regular physical activity is essential to maintaining a healthy lifestyle. It is important to make daily activity a regular part of your life. But research has shown that strength training is just as beneficial as an aerobic exercise.

Strength training regularly as you grow older can be very beneficial to your health. It can reduce signs and symptoms of numerous diseases and chronic conditions such as, arthritis, diabetes, osteoporosis, obesity, back pain and depression. In particular, those with diabetes can better manage and control their glucose levels by adding strength training to their lifestyle. A little strength training can also have a positive impact on a person’s mental and emotional health.

As you age your balance and flexibility tends weaken and that in turn can cause falls and broken bones. Adding strength training and properly executing each exercise can increase your flexibility and balance. Lifting weights can strengthen your bones and boost your agility.

In order to maintain a healthy lifestyle, it is important to maintain a healthy weight. Strength training increases muscle mass and the metabolic rate. Muscle mass is responsible for consuming calories and decreasing the amount of stored fat. Building muscle does not burn calories in the same way physical activity does. As your muscle mass increases your metabolism will increase. This will assist in the weight loss process and long-term weight control.

When beginning a strength training regimen, it is important to start out slow and work your way up. Try to do strength training exercises for all of your major muscles groups at least twice a week for 30 minutes at a time. Be sure to alternate muscle groups throughout the week. There will be slight fatigue and muscle soreness, but that will only last for a few days and will subside after consistent exercise.

Strength training builds muscle and allows for everyday activities to be performed with little difficulty. If you are interested in trying some strength training exercises, execute these strengthening exercises to target upper and lower body. When completing these exercises have proper form and complete them at a slow pace to get the full effect.

Upper Body

  • Arm curls
  • Side arm raises
  • Chair dips

Lower Body

  • Squats
  • Toe Stands
  • Leg curls

Refrain from exercising until you seek approval from your doctor that it is okay to begin strength training. It is important to stick to a regimen so that you can develop muscle mass and maintain a healthy weight. At times, you will not feel like exercising. When you are feeling tired or low on energy, push yourself to complete your routine and you will likely see a boost in your energy. However, if you are not feeling well and you feel as if you are going to be sick, take a break from exercising. 

As you get comfortable with your exercise program, you will learn what your body can and cannot handle. Strength training will allow you to perform day-to-day tasks with ease and give you the strength to maintain your independence. 

Article written by Wellness Beyond Fifty 


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