Strength

Fitness is as easy as 1,2,3!
Ideally, you should incorporate activities from the following three groups into your regular routine:

1) Endurance activities
2) Flexibility activities
3) Strength activities

Strength activities
Aim for 2-4 days a week

•	Strength activities cause you to work your muscles against some type of resistance.
•	Strength training keeps your muscles strong, helps prevent diseases such as osteoporosis and reduces your risk of injury.
•	To ensure good overall strength, try to do a combination of activities that exercise the muscles of your arms, mid-section and legs.
•	Also strive for a good balance of exercise – upper and lower body, right and left sides, front and back of your body – neglecting certain muscle groups can lead to strength imbalances and posture problems.

Examples of strength activities

•	heavy yard work, such as cutting and piling wood
•	home renovations
•	raking and carrying leaves
•	carrying groceries
•	lifting infants and toddlers
•	climbing stairs
•	exercises, such as abdominal curls and push ups
•	weight or strength-training routines at home or at the gym

Safe strength training

•	Start with five minutes of light aerobic activity and stretching before beginning your strength activities.
•	Use light weights and high repetitions (2-4 sets of 10-15 repetitions) for weight training exercises.
•	Rest for at least one day between strength-training activities.
•	Protect your back and joints from undue stress – watch your posture and support your back by holding in your abdominal muscles.
•	Try not to lift and twist at the same time.
•	Breathe regularly when exercising – don’t hold your breath.
•	Drink plenty of water to keep your body hydrated when you’re physically active.

Find out how you can S.T.O.P. muscle pain!

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