Please walk for 20 to 30 minutes or do another moderate activity most days. Many people ignore the recommendation of the federal Physical Activity Guidelines that Americans should do muscle-strengthening exercises at least twice a week. The guidelines do not specify a time limit for this, but a recent study shows that between 30 and 60 minutes per week would be a reasonable goal.
The study, published in the British Journal of Sports Medicine on February 28, 2022, pooled 16 studies’ data to examine how exercise types might influence longevity and risk of death from heart disease or another health condition. Researchers found that compared to people who didn’t do any strength training, those who performed a half hour to an hour of muscle-building exercise per week experienced a 10%-17% reduction in their risk of dying early.
Strength training is beneficial.
Dr. Beth Frates is a clinical assistant professor at Harvard Medical School. She says that strength training can improve health issues that increase the risk of heart disease. She says that in one of the studies included in the analysis, researchers discovered that strength training regularly reduced the risk for high blood pressure and metabolic syndrome by 32%. Metabolic syndrome is characterized by at least three of the following five conditions: obesity, high triglycerides in the blood, low HDL cholesterol (good), and high blood pressure.
Do not assume that you must join a gym to increase your strength. The body-weight exercises are a convenient way to increase muscle strength. These include more challenging exercises like pull-ups or planks as well as less intense ones such as modified push-ups or lunges.
Protect your body from chronic inflammation.
Scientists have proven that low-grade chronic inflammation can become a silent killer, contributing to heart disease, cancer, type 2 diabetes, and other diseases. Harvard Medical School experts offer simple tips on how to combat inflammation and remain healthy.
You can exercise anywhere.
“You can perform body-weight exercise anywhere. In the kitchen while waiting for the water to boil. In your living room as you watch your favorite show. Or at the park, watching your grandchildren play,” says Dr. Frates. It would be best if you aimed to work all major muscle groups, including your legs, hips, and back. Also, target the abdominal, chest, shoulders, and arms.
It’s important to have a program that is supervised, whether it be at a senior center or a gym. You can also work with a physical therapist to ensure you are using the correct form to avoid injury. If you have heart problems, check with your doctor before starting any exercise program.
Stationary lunge
Position to start: Stand straight up with your hands on your hips and your right foot between one and two feet ahead of your left. Lift your left heel and shift your weight forward.
Movement: Lower your torso straight until your right leg is parallel to the ground. Hold for one second and then return to your starting position. Repeat with your left leg forward. The set is complete. If you can, try to do two or three sets with 30-90-second breaks in between.
Bench push-up
Start position: Spread your arms shoulder-width on a desk (or chair, step, or bench). Your feet should be positioned so that your body forms a line straight from your head to your heels. Your heels should not be touching the floor.
Movement: Bend your elbows to the side and lower your upper body slowly toward the bench. Your elbows should be bent at about 90 degrees. Press against the bench for a moment, and then straighten your arms. This will return you to the original position. Eight to twelve reps count as one complete set. Aim for two or three sets with 30-90-second breaks between each.