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S is for Strength Training
Walking is by far the cheapest and easiest form of physical activity. The benefits of walking are well documented. Walking, although necessary in the development of a healthy lifestyle, is not necessarily sufficient for all aspects of health and fitness.
We need to maintain, or in some cases increase our muscle mass. Although we are all conscious about our weight, gaining weight may not be bad thing if you are adding muscle rather than fat. Muscle burns energy. Fat is energy storage. As we age, the relative distribution of our weight tends to change. It is possible for you to get fatter over the years without gaining weight. This is a result of the relative loss of muscle (good weight) and the gain of fat (bad weight). Although a common situation, this is one you would like to avoid.
Maintaining strength as we age is important to ensure a long, independent life. Functional strength – the ability to get in and out of chairs, pick up everyday objects, and avoid falls – is key to healthy aging.
One of the best ways to maintain your strength and muscle mass is to do some form of strength training. The thought of strength training usually evokes images of large sweaty men lifting massive barbells in confined and smelly places. For some this may be an enticing thought, but for most it is a barrier to much needed exercise.
There are many forms of strength training, all of which are based on the concept of providing some form of resistance against which your muscles exert force. This could be a traditional barbell, but mostly it is simply utilising various activities to load the muscles in a way that ensure they are working, as opposed to fading away.
Written by Professor Kerry Mummery
College of Health and Human Services
CQUniversity
