Maintain Muscle Strength: Lifetime Benefits of Regular Exercise

Mntn Your Muscle: Strengthening Exercises for a Lifetime

Physical Exercise for Longevity and Wellness

In this monthly newsletter from the National Institutes of Health NIH, we will discuss the importance of strengthening exercises in promoting overall health, longevity, and wellness. We'll explore how regular exercise can help combat age-related muscle loss and provide tips on beginning an effective strength trning routine.

Muscle Strengthening for a Healthy Life

Regular physical activity has numerous benefits that contribute to a longer, healthier life. Among these are reduced risks of developing chronic conditions like heart disease, diabetes, obesity, and certn cancers; improved mental health by decreasing symptoms of depression and anxiety; increased energy levels; better sleep quality; and enhanced bone density.

As we age, our body experiences natural muscle lossa phenomenon known as sarcopeniawhich is associated with lower physical function, balance issues, and falls. Regular strength trning exercises can combat this issue by helping to mntn and increase muscle mass, thereby promoting indepence in dly activities.

The Power of Strengthening Exercises

Strength trning involves resistance agnst muscles using weights or various equipment, bodyweight movements, or resistance bands. The key components are:

1. Low-Intensity Strength Trning: Suitable for beginners with less experience in lifting weights. It often uses minimal weight and more repetitions to build urance and muscular strength.

2. High-Intensity Strength Trning: For those who have some familiarity with lifting weights and want to focus on increasing muscle size and strength rapidly.

Regardless of the intensity level, it's essential to begin slowly and gradually increase resistance as your muscles adapt. The American College of Sports Medicine ACSM recomms that adults engage in at least two days per week of moderate-intensity or vigorous-intensity resistance trning activities for all major muscle groups.

Building Strength Safely

To start strengthening exercises safely:

1. Start Slowly: Build up the intensity gradually, allowing your muscles time to adapt and reduce the risk of injuries.

2. Listen to Your Body: Avoid overexertion by monitoring signs of excessive fatigue or pn in joints and muscles. Rest when necessary and modify activities if required.

3. Focus on Form: Proper form is crucial for maximizing muscle engagement while minimizing strn on bones and joints. Consider seeking guidance from a certified personal trner or atting group classes at local gyms, recreation centers, senior centers, or community centers.

4. Avoid Holding Your Breath: Controlled breathing promotes safer exercises by mntning stable blood pressure throughout the movement.

Engaging in Strengthening Exercises

To mntn a healthy lifestyle and prevent muscle loss:

1. Incorporate Strength Trning into Your Routine: m for two days per week of moderate- to vigorous-intensity resistance trning activities targeting all major muscle groups.

2. Diversify Your Workouts: Mix up your routines with different exercises, weights, and repetitions to keep the muscles challenged and prevent boredom.

3. Join a Group: Participate in group classes or sessions for social support and guidance from experienced trners.

Making Exercise Enjoyable

To encourage long-term adherence:

1. Find What You Love: Identify activities that you enjoy by trying out various forms of exercise, such as yoga, weightlifting, or dance.

2. Set Realistic Goals: Set specific, achievable goals related to fitness or strength milestones to keep yourself motivated.

For More Information

If you're looking for more detls on strengthening exercises and health tips, visit the following resources:

1. QA: Dr. Roger Fielding on Strength Trning for Older Adultslink

2. You’re Never Too Oldlink: Embrace physical activity at any age.

3. Don’t Just Sit There!link: Engage in regular movement to support your health.

4. Opportunities Abound for Moving Aroundlink: Explore various activities that can keep you active and healthy.

Stay tuned for future issues of NIH News in Health, where we will continue to share evidence-based information about mntning a healthy life life.

For more consumer health news and information, visit health.nih.govhttp:health.nih.gov.

To receive wellness toolkits and stay informed about new developments, visit www.nih.govwellnesstoolkitshttp:www.nih.govwellnesstoolkits.

Contact Information

The NIH Office of Communications and Public Lison can be reached at:

Building 31, Room 5B52

Bethesda, MD 20892-2094

[email protected]

Tel: 301-451-8224

Privacy Policy s and Accessibility Information

Freedom of Information Act FOIA No Fear Act HHS Vulnerability Disclosure Office of Inspector General USA.gov - Government Made Easy NIH...Turning Discovery into Health?

National Institutes of Health

9000 Rockville Pike, Bethesda, Maryland 20892
This article is reproduced from: https://newsinhealth.nih.gov/2020/03/maintain-your-muscle

Please indicate when reprinting from: https://www.wf84.com/Fitness_and_muscle_building/Muscle_Strength_for_Lifetime_Health.html