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The Benefits of Regular Activity

Doing regular activities to strengthen your muscles can help you…

  • Use more calories. Not only do strengthening exercises burn calories, but having more muscle means you will burn slightly more calories throughout the day — even when you are sitting still.
  • 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.

Choose activities that make you push or pull against something, such as gravity, weights or exercise bands. Aim for at least two days a week. Strengthening exercises should focus on working the major muscle groups of the body, such as the chest, back, abdominals, legs and arms. Allow at least one day of rest for your muscles to recover and rebuild before working the same muscle groups again. 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).
  • heavy gardening (digging, lifting, carrying)
Source: National Institute of Diabetes and Digestive and Kidney Diseases


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