"Strength training is an ideal form of exercise for short, cold days of winter, and there’s research to prove that it pays off in springtime." According to a federally funded study, Women Across America, middle-aged women feel more aches and pains and are physically weaker then was thought. This study of women ages 40-55 showed that they have significant difficulty climbing a flight of stairs, carrying groceries, or walking around the block.
If you live in the south and can get outdoors to exercise regularly, you might find this hard to believe. Women that live in cold climates and find it difficult to exercise during winter months loose muscle mass. Working your muscles against lightweights or rubber bands builds lean muscle mass, tones your body and can help you avoid aches and pains according to this study.
Strength training helps you:
Before you attempt strengthening exercises, discuss them with your physician or physical therapist to be sure that they are safe for you.
Two easy ways to begin to build more muscle strength are by using:
Isometric exercises use muscle contractions without joint movement. Light hand or ankle weights may sometimes be used to strengthen muscles. Remember it is always better to begin an exercise program gradually and safely then to do large amounts of exercise quickly.
You can create your own exercise program with your doctors approval with something as simple as arm lifts using a soup can. When mopping, sweeping or raking, simple stretching…slowly, very slowly, while doing the sweeping motion can help keep you limber. Light hand weights at the computer table to do arm lifts while you wait to download a file. Just use common sense! Take the staircase when you have a chance don’t avoid it! Pull those weeds in the garden in the spring. Look forward to the chance to move, push and pull. No one says you have to work out at a Gym to stay in shape, be creative.
Strength training does help with osteoporosis as well as other diseases so keep moving this winter and when spring comes you’ll be in shape to step up the training a notch.
*The purpose of this page and linked pages is to answer common questions for health problems as well as to present unique ideas towards taking care of your health. The ideas, procedures and suggestions are not intended as a substitute from the medical advice of a trained health professional. All matters regarding our health require medical supervision. Consult your physician before adopting the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The authors disclaim an liability arising directly or indirectly from the use of techniques described here.
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