2. Regular exercise improves health in
many ways. People who engage in
regular exercise have lower rates of
depression, heart diseases, dementia,
cancer, diabetes and many other
chronic diseases.
3. Exercise can improve physical fitness,
strength, energy levels, stamina and
mental health. In children and teens,
frequent and vigorous exercise helps
to increase bone strength.
4. In muscle and bone strengthening
activities, also known as weight-
bearing exercise, bones and muscles of
the legs and trunk work against the
force of gravity while they bear the
weight of the body
5. Activities like walking, jogging, step
aerobics, dancing and stair climbing are all
examples of weight-bearing exercise, as are
sports that involve running and jumping
such as soccer, basketball, volleyball,
racquet sports and others
6. Many muscle and bone strengthening
activities that increase the heart rate, such as
jogging also strengthen the heart and lungs in
addition to the muscles and bones and for
this reason they are called ‘aerobic exercise’.
However, not all aerobic exercise is a muscle
and bone strengthening activities or weight-
bearing (e.g., swimming and cycling).
8. This kind of activity, which includes resistance
training and lifting weights causes the body’s
muscle to work or hold against an applied
force or weight. These activities often involve
relatively heavy objects such as weights which
are lifted multiple times to train various
muscle groups.
9. MUSCLE- STRENGHTENING activity
can also be done by using elastic
bonds or body weight for
resistance (climbing a tree or doing
push-ups, for example.)
10. Muscle- strengthening activity also has three
components:
INTENSITY or how much weight or force
is used relative to how much a person is
able to lift
FREQUENCY or how often a person does
muscle strengthening activity
11. REPETITIONS or how many times a person lifts
a weight ( a analogous to duration for aerobic
activity.) The effects of muscle- strengthening
activity are limited to the muscles doing the
work. It’s important to work all the major
muscle groups of the body: the legs, hips, back,
abdomen, chest, shoulders and arms/.
12. Muscle- Strengthening activities
provide additional benefits not found
with aerobic activity.
The benefits of muscle-strengthening
activity include increased bone
strength and muscular fitness
14. Muscle- Strengthening more work than
they are accustomed to doing. That is,
they overload the muscles.
Resistance training, including weight
training, is a familiar example of muscle-
strengthening activity.
15. Other examples include working with
resistance bands, doing calisthenics that
use body weight for resistance ( such as
push-ups, pull-ups, and sit-ups), carrying
heavy loads, and heavy gardening ( such
as digging or hoeing)
16. Muscle- Strengthening activities count if they
involve a moderate to high level of intensity or
effort and work the major muscle groups of the
body: the legs, hips, back, chest, abdomen,
shoulders, and arms. Muscle strengthening
activities for all the major muscle groups should
be done at least 2 days a week.
