3. Strength Activities: (2-4 days a week)
Strength activities help your muscles and bones stay strong, improve your posture and help to prevent diseases like osteoporosis. Strength activities are those that make you
work your muscles against some kind of resistance, like when you push or pull hard to open a heavy door. To ensure good overall strength, try to do a combination of activities that exercise the muscles in your arms, mid-section, and legs. Strive for a good balance – upper body and lower body, right and left sides, and opposing muscle groups (e.g., both the front and back of the upper arm). Here are some ideas to increase your strength activities:
• heavy yard work, such as cutting and piling wood
• raking and carrying leaves
• lifting and carrying groceries (not to mention infants and toddlers!)
• climbing stairs
• exercises like abdominal curls and push-ups
• wearing a backpack carrying school books
• weight/strength-training routines
Strength activities help your muscles and bones stay strong, improve your posture and help to prevent diseases like osteoporosis. Strength activities are those that make you
work your muscles against some kind of resistance, like when you push or pull hard to open a heavy door. To ensure good overall strength, try to do a combination of activities that exercise the muscles in your arms, mid-section, and legs. Strive for a good balance – upper body and lower body, right and left sides, and opposing muscle groups (e.g., both the front and back of the upper arm). Here are some ideas to increase your strength activities:
• heavy yard work, such as cutting and piling wood
• raking and carrying leaves
• lifting and carrying groceries (not to mention infants and toddlers!)
• climbing stairs
• exercises like abdominal curls and push-ups
• wearing a backpack carrying school books
• weight/strength-training routines
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