Physical activity is one of the best things you can do to improve your health and wellbeing. For adults, the Centers for Disease Control and Prevention recommends 150 minutes a week of moderate-intensity aerobic activity and two days a week of activities that strengthen muscles.
Although the idea of strength training may sound intimidating, it has numerous benefits that can have lasting impacts on your wellbeing. Strengthening your muscles gives your body the ability to perform everyday activities comfortably and helps protect your body from injury. Strength training plays a key role in maintaining and improving bone health and density, which is particularly important as we age. Stronger muscles also boost your metabolic rate, which means you will burn more calories when your body is at rest.
Body weight exercises such as squats, push-ups, and planks activate major muscle groups without equipment and are a great way to get started. As you progress and get stronger, add more weight or resistance to your exercises. You can modify these exercises at any time based on your needs.
Remember, your muscles need time to recover after training! Aim for two to three strength training sessions per week, giving each muscle group 48 hours of recovery. On the other days aim to still be active and move your body in a way that you enjoy! If you have concerns about starting a new workout routine, check with your doctor before you begin.
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