A strength exercise is any activity that makes your muscles work harder than usual. This increases your muscles’ strength, size, power and endurance. These activities involve using your body weight or working against a resistance. You should try to do 2 sessions or more of muscle strengthening exercises a week.
Why Strength Training is important?
Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories. Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury.
Health benefits of Strength Exercise
- Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend.
- Stronger bones: Strength training increases bone density and reduces the risk of fractures.
- Joint flexibility: Strength training helps joints stay flexible and can reduce the symptoms of arthritis.
- Weight control: As you gain muscle, your body begins to burn calories more easily, making it easier to control your weight.
- Balance: Strengthening exercises can increase flexibility and balance as people age, reducing falls and injuries.
Below are 10 Simple Strength Exercises
Examples of muscle-strengthening activities include:
- lifting weights
- working with resistance bands
- heavy gardening, such as digging and shovelling
- climbing stairs
- hill walking
- cycling
- dance
- push-ups, sit-ups and squats
- yoga
- lifting or moving heavy household items
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