Include Strength-Building Exercises Include Muscle Strengthening
Activity Muscle-strengthening activities make muscles do more
work than they are accustomed to during activities of daily
life. Muscle strengthening includes strength training,
resistance training, and muscular endurance exercises. Research
has shown that strength training increases power and endurance
and also: - Helps control weight by boosting the metabolism -
Halts bone loss and even restores bone - Improves balance -
Helps prevent bone fractures from osteoporosis - Improves
flexibility. In addition, in women age 40 or older, strength-
training helps prevent loss of muscle mass. Muscle-strengthening
activities include: - Exercises using exercise bands, weight
machines, hand-held weights - Calisthenic exercises (body weight
provides resistance to movement) - Digging, lifting, and
carrying as part of gardening - Carrying groceries - Mindful
movement exercises, such as yoga or tai chi A strength training
program may include free weights or weigh