Wellness Wednesday emails are designed to provide you with simple tools, information, and resources to encourage positive and healthy lifestyle choices. As a proud recipient of The Healthy Arizona Worksite Award, The Be Kind People Project is committed to the health and wellness of their employees, friends, and family.
Strong in September!
Strength training is more than those videos or photos of individuals doing deadlifts that are almost double their body weight. It’s a form of exercise to help build muscle mass, strength, and endurance to make everyday life more manageable. For example, with regular training, you might be able to make fewer trips unloading your car after your grocery shopping and move around with ease. Let’s talk about the basics of how you can get started!
Why is it helpful for me?
Strength training isn’t limited to younger populations – every individual of every age or physical capability can benefit from any strength training. Here are some benefits:
- Boosts metabolism
- Improves bone health and increases bone density
- Improves range of motion
- Improves posture
- Improves thinking and learning in older populations
How do I start?
Getting started with your strength training may seem slightly intimidating – with limited access to equipment, gyms, and personal trainers. Thankfully, there are alternatives to help get you Strong in September! Here are some tips to help you get stronger at home:
- Work your weight: When starting with strength training, using your body weight is a great place to start!
- Find the form: Some gyms are slowly starting to reopen amid the pandemic, but you still may not feel comfortable enough to go back right now. A virtual trainer is a great way to perfect your form but can be expensive. Online tutorials can help teach you the proper form for each exercise. Also, working out in front of a mirror or videoing it on your phone can help you too!
- Warm-up: Prep your muscles with a warm-up before your strength training. Warming up your muscles can help increase your range of motion for better results. It also reduces your risk of injury!
- Now cool off: Taking 5-10 minutes after your workout to cool down not only feels good, but it is also healthy for your muscles. Dynamic stretching after strength training directs blood flow to your muscles, which can also help with recovery!
What do I need?
The first step to setting yourself up with success is not actually what equipment you will need – but finding a space where you can move freely and comfortably. When getting started, you do not need a lot of equipment. However, here are some options if you are interested:
- Bodyweight: Most exercises can be done without equipment. For example, try planks, pushups, squats, and lunges.
- Resistance bands or tubing: Resistance bands or tubings are reasonably priced and come in a variety of resistances. They help provide resistance to different exercises when stretched.
- Free weights: These are your classic strength training tools, like barbells, kettlebells, or dumbells. If you do not have weights, or are not able to find them, you can use soup cans or water bottles.
Click here for some exercise examples to get started today!
Share your strength!
Do you have a favorite strengthening exercise that you want to share? Let us know and share it with your friends!
Published September 9th, 2020
By Krysta Flores, School Wellness Programs & Events Coordinator at BKPP
Questions? Comments? Want to contribute to the Wellness Wednesday Bulletin?
Send your ideas to Krysta Flores at krysta@bkpp.org.
