Healthy Lifestyle:Physical Activity to Strengthen Muscles

Physical Activities That Helps Strengthen Muscles

These activities (Physical activities) make you push or pull against something, such as gravity, weights, or exercise bands.
it is advisable that you engage in these activities for at least 2 days a week.

Strengthening exercises should focus on working the major muscle groups of the body, like the chest, back, abdominals, legs, and arms.It is also very important that you allow at least 1 day of rest for your muscles to recover and rebuild before working the same muscle groups. 

Need to Try a Physical Exercise? Try these options:

•  „ Lift weights: „ Use canned food or books as weights.
•  „ Do push-ups or pull-ups. „ 
• Work with resistance bands (large rubber bands). „
•  Do heavy gardening (digging, lifting, carrying).

BENEFITS OF ACTIVITY TO  STRENGTHEN MUSCLES

Doing regular activities to strengthen your muscles may help you … 
•    Use more calories: Strengthening exercises not only burn calories, but having more muscle means you will burn slightly more calories throughout the day(most likely through sweats)—even when you are sitting still(i.e doing nothing).
 •    Reduce injury: Stronger muscles improve balance and support your joints, lowering the risk of injury.
 •    Maintain strong bones: Doing strengthening exercises regularly helps build bone and may prevent bone loss as you age. 



How do I get started?
 
You must not be an athlete to benefit from regular physical activity. Even modest amounts of physical activity(Aerobic activity) can improve your health.
If you have been inactive for a while(Have Not been engaging in any physical activity for a while), you may want to start with easier(simple) activities, such as walking at a gentle pace(Strolling). Walking at a gentle pace lets you build up to more intense activity without getting hurt. 

You can start with small, specific goals, such as walking maybe 10 minutes a day, 3 days a week, and build up slowly from there. You can also keep an activity log to keep track your progress.  As you become more fit, slowly increase your pace, the length of time you are active, and how often you are active. 

You can even create an activity Log to keep Track of your progress. see example below

 DATE                  WHAT TO DO               TIME SPENT            REMARK

2/06/16              Jogging & Strolling       30 Minutes               I felt relieved

4/06/16               Lift some weight          15 Minutes             Muscles were free

You can use the example from the above log to create one for yourself and keep track of your physical activities.
 

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