Benefits of strength-building exercise
In this article, we’ll dive into strength-building exercises anyone can do. One of the best ways to find the energy and motivation to exercise is to just do it! Take care of your body so that it can take care of you!
If you think: I don’t have time to exercise, I get enough exercise, I don’t have the energy to exercise, … and any one of a dozen excuses - you’ll never start!
Energy generates energy
The beauty of exercise is that it naturally gives us energy! The more you give to your exercise routine, the more you get out of it.
You know the story of the person who didn’t exercise, eat right, reduce life stress… then had a heart attack and immediately switched to a healthy lifestyle in earnest? When it became life or death, it became important.
Not to scare you at all, but what would it take to motivate you? It doesn’t have to be life or death - it could be a simple desire. For example, you want more confidence, to wear the clothes in the back of your closet, feel great for that big event coming up (wedding, reunion, etc.), keep up with your kids, or have a more energetic life.
If you keep waiting to feel motivated, you'll be waiting a very long time.
Depending on your fitness level, your motivation may be to carry heavy grocery bags, open jars, or lift the laundry basket. There are many fancy gadgets you can buy to accommodate functional weakness, which are extremely helpful for those who have had a stroke or other neurologic or musculoskeletal challenges. However, I strive to be as independent as possible and hope you do too.
Find what motivates you
Take a moment to choose one or more motivating factors that are meaningful to you. Once you’ve decided, write it down so you can remind yourself of your reason to exercise.
Some important reasons to exercise include building and maintaining strength for daily activities as we age. Strength-building exercise builds stronger bones and tones muscles to resist fractures.
Focusing on maintaining our structure and form (bones and muscles) will make it much easier to tackle tasks around the house, in the yard, and participate in social life with confidence.
Consistent exercise improves cardiovascular health, reduces blood sugar levels, boosts mood and mental health, and reduces risk of high cholesterol and triglycerides, to name a few benefits. Exercise, including strength-building exercise, also develops mental stamina and resilience, increasing focus and the ability to bounce back from setbacks.
How long will it take?
It takes time to notice the benefits of exercise - but not too long! Measuring your success will build your momentum to continue for weeks, months, and years to come. That’s why it's important to also consider where you are right now.
I’m a firm believer in committing your baseline to paper and checking in at regular intervals. Use a journal or the extra space on the Numbers Tracker to list out, for example, how heavy your weights (if you’re using them) are or how many reps you can do when you first start out. Or make your own workout cheat sheet like this one.
Tips to stay on track:
- >>> Set yourself up for success by keeping your motivation factor(s) front of mind.
- >>> Write down why getting strong is important to you.
- >>> Keep workout clothes fresh and in plain sight.
- >>> If practical, set up an area of a room with everything you need.
For example, I have a pair of 2-pound dumbbells front and center on my dresser, along with my list of exercises to complete each day. I prefer the lighter ones so I don’t get too sore and feel discouraged. I reward myself by checking the box on my exercise tracker next to each day I’ve exercised. You could also use an app to record your reps.
It sounds too simple, but it's so easy to just skip it - which leads to more skipping than doing.
If you haven’t been exercising, I recommend starting with the stretching suggestions from Get Flexible for a few days or a week or so until you become familiar with how your body reacts and recovers from any soreness. If you notice any pain when exercising, consult with your healthcare provider - in fact, you should consult with your healthcare provider before beginning any exercise or lifestyle changes.
After your “break-in period”, try the following (you can do most of them while sitting in a straight-backed chair - no arm rests).
TIP: Play some music while you exercise (use your headphones if needed) to keep a tempo and boost your enthusiasm for exercising!
Almost anyone can do this strength-building exercise routine:
When you're done, shake it all out! Start with your hands, add your arms if you like. Shake your legs and feet if it feels good.
Finish it with a 2-3 minute dance party! With your favorite song, let it all loose and enjoy yourself. I pretty much can guarantee you’ll be smiling at the end.
Feel free to add or subtract any exercises you like. Make a note of those and repeat as often as daily, but at least 2-3 times per week.
This little routine shouldn’t take more than 10-15 minutes (depending on how long you dance 😉 and is a great way to get started with Getting Strong.
Remember: It's never too early or too late to work toward being the healthiest you!
WORKOUT CHEAT SHEET [FREE DOWNLOAD]