Weight lifting is long been hailed for its health benefits. In recent years it has been refined to become know as “resistance” training. When proper stress is applied to the body such as load bearing or weight bearing exercises the body responses to accommodate the new stress through adaptation.
The benefits to this is increased bone density and muscle quality improves to accommodate the new demand. Cardio fitness is still important but being able to get up out of your chair and go about your daily activities takes muscle and balance skills which are only achieved be weight or resistance training.
No you don’t have to be a “body builder” or a highly conditioned athlete to achieve health and a vibrate life. Simple tools for exercising such as a re-bounder, resistance bands or light hand weights can do the magic of keeping your muscle tonality and bone density in optimal condition. Just 30 minutes a day 3 to 4 times a week is what research has shown to be all you need to keep the body tuned up.
At home, in the gym or a power walk with friends; just get out and do it. Get more living out of your life with just some simple tools for health. Eat well, drink clean water, move your body (exercise) and get proper rest. Hey Smile and Laugh along the way, and make life is fun.
It is well documented that only 30 minutes of walking a day can lower blood pressure, reduce body fat and contribute to overall wellness. That’s right WALKING. No you don’t have to do all those advanced infomercial expensive programs to have a healthy vibrant life.
If you want to add a little bounce in your walk try a rebounder. A what? OK a trampoline some call it, actually a mini trampoline and almost anyone can use it. It’s compact, stores easily, and it is right there when you need it; at home ready to use without driving across town. With a rebounder you get all the benefits of walking plus it will kick start your lymphatic system giving your immune system a boost. Not to mention its fun. But don’t tell anyone else after all exercise is supposed to be “Working”- Out not FUN.
Exercise a word that can strike fear into even the bravest of couch potatoes. Not to worry its time to get over the intimidation of the hot hard bodies of the infomercial world and turn off that TV.
Although joining a fitness club is a popular choice to get in shape it is definitely not for everyone. And it doesn’t need to be. Exercise is just another word for getting your body in motion and let’s face it, not everyone likes pumping iron or pretending there a hamster running on a treadmill. So they often choose to stay in the security of their couch not knowing where to start.
First of all it’s easier and more fun than you may think. How much exercise do you need? Adults need a minimum 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity such as a brisk walk, swimming or water aerobics, riding a bike on level ground with a few hills, playing tennis or even giving your gardener the day off and mowing your own lawn. You also need muscle-strengthening activities on a minimum of 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). There are many ways you can strengthen your muscles, whether it’s at home or the gym. You may want to try the following: using resistance bands, heavy gardening, use your body weight for resistance such as Push-ups park in the back of the parking lot and take your own groceries out to the car.
If even this still has you clinging to your couch with white knuckles, start even slower go to the mall and walk, (you may want to leave your credit cards at home). Find a park that has stairs or beach and walk, and best of all invite a friend to join you and enjoy sharing some long over do conversation without texting, while getting some fresh air and you know “exercising”.
Theories come and go about what type of exercise is optimal for ageing well and living a full active life into our golden years. In the 70’s and early 80’s jogging and aerobics such as jazzercise was believed to be the best because of the cardiovascular benefits. Unfortunately because of repetitive over use and jogging on hard surfaces such as pavement, ankle, knee, hip and low back injuries became problematic. The backlash being once injured getting adequate exercise became difficult and sometimes no longer possible due to the injury.
Science has now shown us that a variety of activities in moderation is best. One of the key components found to be the most important was resistance training better know as weight training. Research has confirmed that strong muscles mean a strong stable skeletal system and the lean muscle helps burn calories reducing body fat. The good news is you don’t have to join a gym and start pumping iron to get this benefit. Anything that causes an additional workload for each muscle group such as resistance bands that you can use at home will give you great results. Even good old fashioned calisthenics using your on body weight as resistance such as push-ups will work.
So what are you waiting for no more excuses you can keep fit in the privacy of your own home with just simple inexpensive training equipment. Better yet invite a friend over for a healthy breakfast and exercise together. Just keep consistent, be patient and don’t get discouraged. And remember if you are just starting out, start slow and get a health evaluation form your family doctor before starting.