How to Add More Movement to Your Day and the Pros of Strength Training


How to add more movement to your day and the pros of Strength Training

Aim to move more for 30 minutes a day

Try to do at least 30 minutes of moderately intense physical activity on most or all days of the week.  Getting 150 minutes total, spread over the week is suggested. So if you exercise 30 minutes 5 days a week that will equal 150 minutes.

Start with 10

You don’t have to do the whole 30 minutes at one time.  Start with a 10 minute session 3 times a day, then move to 15 minutes twice a day.

Strengthen your muscles

Do activities to strengthen your muscles at least 2 times a week.

If you normally… Try this instead!
Park as close as possible Park farther away
Let the dog out the back Take the dog for a walk
Take the elevator Take the stairs
Have lunch delivered Walk to pick up lunch
Relax while the kids play Get involved in their activity

Barrier: Physical activity is a chore…Answer: Physical activity can be fun once you figure out what you like to do.  The more enjoyable it is the more likely you are to stick with it.  Vary what you do from day to day so you will stay interested.  If you don’t like being outside Beachbody programs are a perfect solution.  Should you get adventurous and want some fresh air just bring the laptop outside in the backyard or in the garage and push play.

Barrier: I spend too much time and money on my hair and don’t want to get it messed up…Answer:  Have you stylist come up with a style to fit your budget and activity level, try a natural style, wrap your hair but leave part of it out to breathe, try braids, twists, weaves or locs, and shampoo at least once a week.

Definition of aerobic activity

The definition for aerobic exercise is exercise that increases the need for oxygen.  It is also known as cardio exercise that gets you breathing harder and your heart beating faster.

Examples of aerobic activity

There is light, moderate and vigorous intensity activity/exercise.  To follow the recommended amount of exercise we should follow we need to concentrate on moderate and vigorous intensity activity.  Moderate-intensity aerobic activity means you are working hard enough to raise your heart rate and break a sweat.  One way to tell if it’s moderate is that you’ll be able to talk, but not sing the words to your favorite song.  Some examples include:

Walking fast

Doing water aerobics

Riding a bike on level ground or with few hills

Playing doubles tennis

Pushing a lawn mower

Vigorous-intensity aerobic activity means you’re breathing hard and fast and your heart rate has gone up quite a bit.   A rule of thumb for vigorous activity is that 1 minute of vigorous-intensity activity is about the equivalent of 2 minutes of moderate-intensity activity.  Some examples of vigorous-intensity aerobic activity include:

Jogging or running

Swimming laps

Riding a bike fast or on hills

Playing singles tennis

Playing basketball


  • Slim in 6
  • Brazil Butt Lift
  • Hip Hop Abs
  • Body Gospel
  • Focus T25
  • TurboFire
  • Rockin Body

Definition of anaerobic activity

The definition of anaerobic exercise is exercise that builds muscles through tension, also known as strength or muscle training activity.  As mentioned earlier, you need strength training for your muscles at least 2 times a week.  These activities should work all the major muscles groups of your body such as, your legs, hips, back, chest, abdomen, shoulders and arms.  To have the best health benefits this exercise needs to be done to the point that you can’t do another repetition without help.

You can do muscle strengthening activities on the same or different days as your aerobic activity just keep in mind that you must not work the same muscle groups for consecutive days.  Such as, if you work arms and legs Monday then you shouldn’t work them again Tuesday, but instead choose a different group like abs and back on Tuesday and you can pick up again with arms and legs on Wednesday.

Some examples of strength training activities are:

Lifting weights

Working with resistance bands, which work both the positive and negative of the muscle

Doing calisthenics, which are exercises that use your body weight for resistance (i.e. pushups and sit ups)

Heavy gardening



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  • P90X2
  • Power90
  • P90X3

Reasons and benefits of strength training

Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health.  Aerobic activity is good for heart, lungs and endurance, but it does not make muscles strong.  Strength training, in conjunction with regular aerobic exercise can also have a marked impact on a person’s mental and emotional health and in this day and age we need all the health we can get.

Some benefits of strength training are that it can reduce signs and symptoms of:

v  Arthritis

v  Diabetes

v  Osteoporosis

v  Obesity

v  Back pain

v  Depression

As we age we may develop poor balance and flexibility contributing to falls and broken bones.  Hence, when done properly with full range of motion, strength training can increase flexibility and balance, thereby owing to a better quality of life.

How to progress and why it is important

After the first week or so of strength training, you should start doing each exercise with weights that you can lift at least 10 times with only moderate difficulty (If in doing a given exercise with weights and you cannot do at least 8 repetitions, then the weight you are using is too heavy and you should use less).

After 2 weeks of training you should reassess the difficulty level of each exercise with your current weights.  If you can do the exercise using full range of motion, with proper form and more than 12 times with ease then it is time to increase again.

Continuous progression is important because it allows your muscles to grow stronger and stay strong.  Progressing will also boost your feelings of independence and give you an insurmountable sense of pride and accomplishment.

*A key element in doing strength training is that stretching activities should be done after your muscles are warmed up-for example, after strength training.  Stretching before they are warmed up may cause injury.



One response »

  1. Pingback: Pump or Not to Pump…Anaerobic Activity, Embrace the Weights | Diamond Fitness

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