HEALTHY CHANGES:
4 Steps Towards Overall Health

Step 1:
Understanding Your "Total Health"

Step 2:
Make the Commitment

Step 3:
Assessment & Goals

Step 4:
ACTION TOOL RESOURCE CENTER

Mental/Emotional Health
Social Health
Spiritual Health
Physical Health



 

 

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Step 4: RESOURCE TOOL CENTER

PHYSICAL HEALTH: Strength Training



Moving on to the second type of physical activity - Strength training is the second type of physical activity that’s key to better health and well being. This consists of resistance exercises, which means your muscles work or hold against an applied force or weight. These exercises increase the strength of
our muscles, help maintain the integrity of our bones, and may improve our balance, coordination, and mobility. Strength training can also change the appearance of our bodies with better muscle definition. Usually, resistance exercises are done using weights or workout bands, but there are other ways to achieve the same effect. If you like going to the gym, include resistance exercises in your routine there; or look at the examples on the next page and do them at home. Strength training or resistance exercises can be done anywhere. An example of a goal to work toward could be to do 8 to 12 repetitions of 6 to 8 strength-training exercises twice a week.

Examples include:

Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health.


Benefits of Strength Training

There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:


Growing Stronger Strength Training Program
The Department of Health and Human Services / Centers for Disease Control and Prevention has a complete program for you to adopt for strength training. By joining this program, you have taken the first step on a journey toward greater strength and vitality. Growing Stronger was designed specifically for you—the older adult who wants to grow stronger, healthier, more active, and more independent.

This interactive program is designed to help you build into your life a safe, simple, and highly effective exercise program based on the principles of strength training. Studies at laboratories around the world have shown that strength training benefits women and men of all ages and all levels of fitness. According to the most recent Surgeon General's report, experts agree that aerobic activities should be supplemented with strength-developing exercises at least twice per week.

These activities will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. As you'll see, strength training requires little time and minimal equipment. And it's safe, even for people with health problems. The strength training "prescription" featured here—the motivational tips, safety precautions, and specific exercises—were developed at the exercise research laboratory at Tufts University. Whatever your age, medical condition, or current level of activity, you are likely a perfect candidate for this gentle but powerful regimen of strengthening exercises.

The goal of this program is to help you make strength training a lifelong habit. By so doing, you will be
on your way to a strong, independent, and vibrant life!
Growing Stronger Strength Training Program

 

Research and Background About Strength Training

Scientific research has shown that exercise can slow the physiological aging clock. While 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 make your muscles strong. Strength training does. 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.

Read more:
Growing Stronger Strength Training Program

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