Walking every day? Good for you! But don’t neglect strength training, which helps preserve muscle and improve balance.
When it comes to preventing health problems, exercise is one of the best medicines we have. It eases anxiety, lowers stress, stabilizes mood, and improves body image and self-esteem. It also helps with hot flashes, back pain and depression. Still, only 20 percent of U.S. adults get even less than the optimal recommended aerobic and muscle-strengthening exercise by U.S. Centers for Disease Control and Prevention. Though we’re making progress with aerobic exercise — nearly 52 percent of Americans meet the weekly, but in our opinion still minimal, guidelines of 150 minutes of exercise — only 29 percent of us make strength training a priority. Wondering why you have to do strength training if you’re already walking 150 minutes each week? Strength training helps preserve and build muscle; you otherwise lose one-half of one percent each birthday. Having more muscle also helps you burn calories, which keeps weight under control. It also improves balance to keep you injury-free, and it maintains bones, which can reduce the risk of osteoporosis, says Melissa Hendricks, MEd, manager of the Cleveland Clinic fitness centers. “I think the biggest obstacle I see for Cleveland Clinic employees is that they simply don’t know what they should be doing,” says Hendricks. “And weight rooms can be very intimidating places!” The good news is that you don’t even have to set foot in one to get a good workout. To get started, try these moves, which are perfect for beginners and require nothing more than your body and a set of dumbbells.
Original Post from Cleveland Clinic