increase strength in your daily life
You might have seen your friends or relatives getting back injury while doing daily household tasks. Even you might feel pain in your knee joints after climbing a long flight of stairs. The major concern could be getting injured while doing a menial task. The injury signifies a lack of strength and flexibility in the body, leading to bruises in muscle/joints. Adopting strength training in your daily routine can be a solution to this problem.
Strength training such as resistant exercises and lifting weights help you become stronger, flexible and agile. They also make you equipped for handling the daily activities of life with ease. It is beneficial and needed in many ways-
- Maintain and manage the weight effectively
Strength training helps in maintaining and losing weight. With the increase in metabolism, calories burn more and improve post-exercise oxygen consumption. Thus, the metabolism remains active even if or not you do the strenuous exercises.
- Maintains body flexibility and balance
As you lift the weight, joints work in a full-motion making them strong, flexible and balanced. With the increase in age, the bones tend to lose their strength and prone to injuries. Strength training could be one of the best ways of maintaining flexibility and balance in the body.
- Reduces the risk of injury
Strength training makes the muscles as well as connective tissues stronger. This increases the strength of ligaments and a tendon. It also improves the motor performance of the joints, thus reducing the risks of injury.
- Boosts energy
Strength training increases the level of endorphins released by the brain that helps in lifting energy levels and improves the mood. As per the research, whether it’s a man or woman, both feel-good post lifting weights. Over time, the changes in the body are visible and make the person stronger. This builds confidence, improves body image and enhances self-esteem.
- Increases bone density
With aging, the muscle mass naturally declines. The bones become weak and mobility reduces. This increases the risk of fractures during a fall. Regular strength training increases bone mineral density and reduces the risk of arthritis, osteoporosis, etc.
How to build strength?
The strength can be built by doing several exercises. The main focus of these exercises is on 3 areas-
- Deep abdominals
- Hip abductors and rotators
- Scapula stabilizers
The list of exercises that can be incorporated in your workout routine-
- Push-ups and hip raise
This exercise works on the major/minor pectorals, rectus abdominal, oblique’s, deep abdominals, hip abductors and rotators and scapula stabilizers. It also improves the strength and flexibility of shoulder, arm, hip, core and abs muscles.
This works on the quadriceps, hamstrings, glutes, deep abdominals, hip abductors and rotators. It strengthens the lower body and also makes the legs muscles stronger. Thus, regular squats help in day-to-day movements involve pulling, pushing and lifting.
- Inverted row
This targets the back muscles, biceps and deep abdominals and scapula stabilizers. It will make an everyday activity easy that involves lifting or pulling things, easier to do.
- Ball hamstring curl
This exercise works on the hamstrings, glutes, deep abdominals, hip abductors and rotators. It builds the strength and endurance in hamstrings and hips that prevents injuries. Thus, it also makes the squatting, lunging and bending motions easy. Regular strength training has overall health benefits including physical and mental health. Practice 2-3 times in a week under the supervision of a trainer. This will make your muscles and bones stronger and help in maintaining weight as well.
Read this article: How to increase body strength and stamina