Need an extra boost? Try these exercises that are the perfect compliment to a healthy diet!
Strength Training and Bone Density:
Studies have proven, strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, those with health issues/concerns often benefit most from a program that includes weight bearing exercises a few times/ week! Strength training, when combined in a routine with regular aerobic exercise, can also have a huge impact on a person’s physical and emotional health.
There are a number of benefits to strength training regularly, particularly as you grow older. Is a very powerful tool in minimizing the signs and symptoms of disease and chronic conditions.
We all know that exercise is good for you, and can slow the physiological aging clock. Yes, aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits – it maintains the heart and lungs and increases cardiovascular fitness and endurance – it does not necessarily make your muscles strong. You got it…. Strength training does just that.
Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.
One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.
So, what are you waiting for… here are a few easy at home things you can be incorporating into your day that have huge benefits!
** Always make sure you talk to your Dr. before starting any exercise regimen! **
This little routine can be done 2 or 3x at once, in your own comfy home!
- 10 body weight squats
- 10 push ups(modify if needed, to your knees or off the wall)
- 10 walking lunges
- 10 dumbbell rows(using a gallon milk or water jug)
- 10 Triceps dips off chair, then 10 bicep curls(grab that milk or water again!)
- 30 second plank