Discover - Blog #FitnessDiscover - Blog #Fitnesshttps://www.mc-discover.com/blogs/tag/fitnessSat, 02 May 2026 00:04:22 -0700http://zoho.com/sites/<![CDATA[Motion Minute: May 2026]]>https://www.mc-discover.com/blogs/post/motion-minute-may-2026

Stroke Awareness Month: Know the Signs. Take Steps to Prevent.

What if just a few minutes of awareness today could change or even save a life?

This Stroke Awareness Month, take time to learn the signs of a stroke and the proactive steps you can take to protect your health. While strokes can happen at any age, many are preventable. When a stroke does occur, quick action can significantly improve outcomes. Awareness and prevention truly go hand in hand.

Remember B.E F.A.S.T. to Recognize the Signs

A stroke happens when blood flow to the brain is blocked or reduced. Because the brain depends on a steady supply of oxygen-rich blood, immediate medical care is critical.

Use the acronym B.E. F.A.S.T. to remember the most common warning signs:

B – Balance: Sudden loss of balance, coordination, or dizziness

E – Eyes: Sudden trouble seeing in one or both eyes


F – Face Drooping: One side of the face droops or feels numb. The smile may appear uneven.

A – Arm Weakness: One arm feels weak or numb, or drifts downward when both arms are raised.

S– Speech Difficulty: Speech is slurred, hard to understand, or difficult to produce clearly.

T – Time to Call 911: If any of these signs are present, call 911 immediately.

Other possible symptoms include sudden confusion, difficulty walking, or a severe headache with no known cause.

View Full Article Here

USER TIP OF THE MONTH
Embrace the Outdoors

As the days grow longer and the weather warms up, take your steps outside! Walking outdoors does more than keep you active—it supports a healthier heart. Walking at a steady pace helps improve circulation, lower blood pressure, and build endurance over time. 


Plus, fresh air and varied terrain naturally engages your lungs and muscles, turning a simple walk into an easy, effective way to support cardiovascular health.

NUTRITION CORNER
Nutrition Hack: Layer the Flavor!

Add herbs and spices in stages while you cook. Add them early for depth, midway for aroma, and at the end for freshness. This approach enhances both taste and nutrient content, as many herbs and spices are high in antioxidants that can be lost with prolonged heat. 

Need help? If you have any questions about your account, our support team is here to help. Email: support@motionconnected.com or visit our support pages to submit a ticket

Monthly Question: What is one of the common signs of stroke from the BE FAST acronym?

If the Motion Minute newsletter is available in your scorecard, be sure to submit your answer in the scorecard (not below) to earn points.

]]>Thu, 30 Apr 2026 23:30:00 -0500<![CDATA[Motion Minute: March 2026]]>https://www.mc-discover.com/blogs/post/motion-minute-march-2026

THE WELLNESS UPDATE

The Gut-Wellness Connection: How Your Gut Affects Your Whole Body

When most people hear the term “gut health,” they think of digestion or how their body reacts to certain foods. But your gut is doing way more than just breaking down last night’s dinner.

Your digestive system is one of the most complex systems in your body. The good news? Supporting your gut doesn’t have to be complicated. A few simple, consistent habits can make a significant difference.

Let’s break down why gut health is so important and how to improve it in a way that feels realistic and sustainable.

Your Gut Does More Than Digest Food

Your digestive system is the largest part of your body’s internal processing system. Every time you eat or drink, your body begins a complex process of breaking those items down into nutrients — carbohydrates, proteins, fats, vitamins, and minerals. 

Those nutrients aren’t just fuel. They’re the building blocks your body uses to:

    •  Repair tissues
    •  Produce hormones
    •  Maintain energy
    •  Support brain function
    •  Strengthen the immune system

When your gut isn’t functioning optimally, it doesn’t just affect digestion. It can impact your entire body.
View Full Article Here

USER TIP OF THE MONTH
​Connect Through the Challenge Chat

Challenges aren't just about the leaderboard - they're about cheering each other on too! Every challenge has a chat where you can send encouragement, celebrate wins, and connect with your co-workers!


Jump into a challenge, head to the Challenges page, and tap 'View Leaderboard' to find the chat and join the conversation.

NUTRITION CORNER
Nutrition Hack
​Save the Stems!

Stop! Don’t throw those broccoli stalks or kale stems away. With a little extra cooking, they can be used in stir-fries and soups. They’re rich in fiber and micronutrients, and their firmer texture adds variety to your meals.

Need help? If you have any questions about your account, our support team is here to help. Email: support@motionconnected.com or visit our support pages to submit a ticket

Monthly Question: What is the foundation of gut health? 

If the Motion Minute newsletter is available in your scorecard, be sure to submit your answer in the scorecard (not below) to earn points.

]]>Sat, 28 Feb 2026 15:14:00 -0600<![CDATA[The Gut-Wellness Connection: How Your Gut Affects Your Whole Body]]>https://www.mc-discover.com/blogs/post/the-gut-wellness-connection-how-your-gut-affects-your-whole-body

When most people hear the term “gut health,” they think of digestion or how their body reacts to certain foods. But your gut is doing way more than just breaking down last night’s dinner.

Your digestive system is one of the most complex systems in your body. The good news? Supporting your gut doesn’t have to be complicated. A few simple, consistent habits can make a significant difference.

Let’s break down why gut health is so important and how to improve it in a way that feels realistic and sustainable.

Your Gut Does More Than Digest Food

Your digestive system is the largest part of your body’s internal processing system. Every time you eat or drink, your body begins a complex process of breaking those items down into nutrients — carbohydrates, proteins, fats, vitamins, and minerals.

Those nutrients aren’t just fuel. They’re the building blocks your body uses to:

    • Repair tissues
    • Produce hormones
    • Maintain energy
    • Support brain function
    • Strengthen the immune system

When your gut isn’t functioning optimally, it doesn’t just affect digestion. It can impact your entire body.

Exercise: One of the Best Things You Can Do for Your Gut

If there’s one habit that consistently supports gut health, it’s movement.

Regular exercise promotes healthy digestion and helps your digestive system function efficiently. Movement also improves circulation, which allows oxygen and nutrients to be delivered efficiently to your organs – including your gut. 

The most important thing to remember: any movement is better than none.

You don’t need intense workouts to support your digestive system. Even light activity, like walking, can make a difference. 

A simple, effective goal to aim for is: 30 minutes of activity, 5 days a week.

That’s it! You don’t need to aim for perfection, just consistency. The key: the intensity must be right for you.

Exercise should support your body, not exhaust it. The “best” workout is the one that matches your current fitness level and feels sustainable.

For one person, that might be a brisk walk. For someone else, it might be strength training or cycling. Gut health improves when your body feels safe and supported, not when it’s pushed into burnout.

The Overlooked Connection: Stress and Gut Health

Stress is one of the most underestimated factors affecting gut health. 

Your gut and brain are closely connected. When you’re stressed, digestion can slow down, speed up, or become disrupted altogether.

But the impact goes even deeper.

Experts estimate that around 70–80% of your immune system is housed in your gut. That means your body’s ability to defend itself is closely tied to digestive health.

Chronic stress can weaken immune function and create a ripple effect throughout the body impacting inflammation levels, energy, digestion, and overall wellbeing. 

In other words, taking care of your gut also strengthens your ability to stay resilient and healthy.

Nutrition: The Foundation of Gut Health

What you eat directly shapes your gut health. 

Your gut is home to trillions of bacteria, often called the gut microbiome. These bacteria help digest food, produce important nutrients, and support your immune system. To keep them balanced and healthy, focus on: 

    • Fiber-rich foods like vegetables, fruits, beans, and whole grains
    • Fermented foods like yogurt, kefir, sauerkraut, or kimchi
    • Staying hydrated to support smooth digestion

Small, consistent nutrition choices can significantly improve how your gut functions over time.

The Bottom Line

Gut health isn’t just about avoiding stomach discomfort. It’s about supporting one of the most important systems in your entire body.

The biggest takeaways?

    • Move your body regularly 
    • Aim for consistent activity like 30 minutes, 5 days a week
    • Choose an intensity that supports you, not drains you
    • Make consistent nutrition choices that support your gut health
    • Manage stress, because your gut is deeply tied to immune function

A healthier gut can mean more energy, better digestion, a stronger immune system, and a body that feels more balanced overall.

And honestly? That’s a pretty great return on investment for a daily walk and a few supportive habits.
]]>Thu, 26 Feb 2026 11:00:35 -0600<![CDATA[Motion Minute: November 2025]]>https://www.mc-discover.com/blogs/post/motion-minute-november-2025

THE WELLNESS UPDATE
How to Rake Leaves Without Hurting Your Back

Raking may look simple, but it’s a real workout for your back, shoulders, and arms. Here’s how to clear your yard safely and pain-free this fall with advice inspired by experts at the Cleveland Clinic.

1. Warm Up First
Treat raking like exercise. Take a quick walk, swing your arms, or do light stretches to warm up before starting.

2. Keep Good Form
Stand tall, bend your knees slightly, and avoid twisting your back. Move your feet to face the direction you’re raking instead of rotating your spine.

3. Choose the Right Rake
Pick a rake that fits your height and strength. A handle that’s too long or heavy can strain your back. 

4. Take Breaks
Work in short bursts — about 20 to 30 minutes — and stretch between rounds. Spread the job over a few days if you can.

5. Lift Smart
When bagging leaves, bend at your knees, not your waist, and keep the load close to your body. Use a tarp or wheelbarrow instead of carrying heavy bags.

Bottom line: Giving yourself a little extra care goes a long way when doing a strenuous activity you’re not accustomed to.

USER TIP OF THE MONTH

Activity Tracking

Here’s a pro tip for those with activity trackers linked to Motion Connected:
Be sure to log in regularly throughout your wellness program to visit your Dashboard and confirm that your data is syncing properly.

Even if your device is linked, occasional disruptions can happen. If syncing issues arise, don’t worry — just visit our support pages (linked at the bottom of this article) or reach out to our support team for help.

WELLNESS TRENDS

Smarter Wearables, Deeper Insights

While activity tracking is the main focus for MC challenges, today’s wellness tech is going far beyond step counts. The newest generation of smart devices and wearables can now track stress levels, sleep quality, and even nervous system activity, offering a more complete picture of your overall well-being. 


These tools are helping people spot early signs of burnout, improve recovery, and make more informed choices about rest and movement. 

NUTRITION CORNER
​​Nutrition Hack #6
​Switch up your coffee routine

Try replacing one of your daily coffees with a cup of green tea. Green tea provides a steadier energy boost than coffee and is rich in catechins, compounds linked to improved metabolism, heart health, and reduced inflammation. 


You’ll still get a gentle caffeine boost, minus the mid-afternoon crash!

Need help? If you have any questions about your account, our support team is here to help. Email: support@motionconnected.com or visit our support pages to submit a ticket.

Monthly Question: What should Motion Connected participants with a device linked do regularly?

If the Motion Minute newsletter is available in your scorecard, be sure to submit your answer in the scorecard (not below) to earn points.

]]>Fri, 31 Oct 2025 15:38:41 -0500<![CDATA[Transform Your Body & Life: The Power of Strength Training]]>https://www.mc-discover.com/blogs/post/Power-Weightlifting

Strength training is often associated with bodybuilders or elite athletes, but its benefits extend far beyond building muscle mass. Whether you're new to exercise or a seasoned fitness enthusiast, incorporating strength training into your routine can have a transformative impact on your overall well-being.

Why Strength Matters (More Than You Think)
Think about your day:

    ➼  Do you climb stairs?

    ➼  Carry groceries?

    ➼  Sit at a desk for hours?

Muscular strength plays a role in all of it. Strength training builds the kind of functional strength that makes everyday movements easier, reduces the risk of injury, and helps us maintain good posture. Strong muscles support strong joints, better balance, and more physical confidence in everything you do, from walking to working to playing with your kids.

Burn Calories... Even While Resting

Here’s a secret: cardio stops burning calories when you finish the exercise. But with strength training, your body keeps working for you long after you leave the gym. Strength training boosts your metabolism and builds lean muscle mass, which burns more calories at rest.


It also helps preserve lean muscle mass during weight loss, ensuring that the weight you're shedding is primarily fat.

Protect Your Bones, Not Just Your Muscles



As we age, we naturally lose bone density which can lead to fractures and mobility issues.  Strength training puts healthy stress on your bones, triggering them to grow stronger. Resistance training is one of the most effective ways to maintain and even increase bone density.

Mental Health Gains You Can Feel

Strength training isn’t just good for the body, it’s great for the mind. Research links strength training to:

    ➼  Lessened symptoms of anxiety and depression

    ➼  Improved focus

    ➼  Higher self-esteem

The sense of achievement from lifting heavier weights over time provides a tangible measure of progress and confidence.

Your Future Self Will Thank You

Studies have linked strength training to increased life expectancy and better quality of life in older adults. By improving balance, coordination, and strength, it supports long-term mobility and independence.

Ready to Start?

Strength training isn't just about muscle. It’s about building a stronger, healthier, more empowered you. No matter your age or fitness level, lifting weights can be a safe and highly beneficial addition to your wellness routine. Start light, focus on proper form, and watch your strength and confidence grow.

Want to learn more? Check out the links below for more helpful resources!

Be Strong

 Strength training is a type of exercise that often gets overlooked when planning an exercise routine, but it shouldn’t! 

Read This Blog

Physical Wellness

 Physical Wellness is taking holistic approach to your overall health and well-being, with a focus on the well-being of your body.

Read This Blog

21 Day Strength Tracking

Ready to get started incorporating more strength training into your daily schedule? Challenge yourself to a 21 day workout routine.

Read This Blog
]]>Mon, 29 Sep 2025 14:27:03 -0500<![CDATA[Walking to Better Health]]>https://www.mc-discover.com/blogs/post/walking-to-better-health

Are we sitting our way to sickness? Discover the impacts of a sedentary life.

Take a moment to think about your day: how many hours do you spend sitting in the car, at a desk, on the couch, or in front of a screen? If your answer is “most of it,” you’re not alone. The truth is, we are moving less, and it’s starting to take a serious toll on our health.

From Active Lives to Sedentary Habits

Not too long ago, physical movement was built into daily life. People walked more, did manual labor, and spent far less time in front of screens. But modern conveniences, as amazing as they are, have gradually stripped physical activity from our routines.


Technology has made it easier to do almost everything from a chair: shopping, working, even socializing. Combine that with long commutes, remote work, and hours of streaming shows, and we’ve created a world where sitting has become the default.

The Health Cost of Inactivity

It may not seem like a big deal in the moment, but prolonged sitting and a lack of movement add up quickly. Here's what research is telling us:

  • Heart Health Suffers: Inactivity is linked to high blood pressure, elevated cholesterol, and increased risk of heart disease.

  • Weight Gain & Metabolism Issues: Sitting for long periods slows your metabolism and can lead to weight gain, insulin resistance, and type 2 diabetes.

  • Weaker Muscles & Joints: Without regular movement, muscles weaken, and joints stiffen, making everyday tasks more difficult with age.
  • Mental Health Impact: Physical activity is a natural mood booster. Less movement can contribute to anxiety, depression, and feelings of sluggishness or brain fog.

  • Increased Risk of Early Death: Studies have shown that too much sedentary time is associated with a higher risk of premature death, even for people who exercise occasionally.

  • Higher Healthcare Expenses: In the United States, inadequate physical activity is associated with an estimated $117 billion in annual healthcare costs.

The Good News: It Doesn't Take Much to Turn Things Around

Here’s the encouraging part: you don’t need to run marathons or spend hours in the gym to combat the effects of inactivity. Just adding small bursts of movement throughout your day can make a big difference.

  • Stand up and stretch every 30–60 minutes.
  • Take a brisk 10-minute walk during lunch or after dinner.
  • Use the stairs instead of the elevator when possible.
  • Incorporate light activity into daily tasks, like vacuuming, gardening, even dancing around the house.

•  Try “exercise snacks” – short, intentional 2–5 minute movement breaks.

The Bottom Line: Movement is Medicine

Human bodies were designed to move, and when we don’t, they let us know. The good news is it’s never too late to start incorporating more movement into your life. Every step, stretch, or stand-up moment counts.


So, if you’ve been sitting for a while… this is your friendly reminder to get up, shake it out, and take a few steps! 

Want to learn more? Check out the links below for more helpful resources!

The Power of Movement

Being physically active is one of the most important actions that people of all ages can take to improve their health. 

Read This Blog

Power of Everyday Movement

Did you know that everyday movements play a role in your health? This is where NEAT, or non-exercise activity thermogenesis, comes in.

Read This Blog

30 Ways to Reach Your Step Goal

A simple way we like to stress less and feel better is by focusing on getting a healthy number of steps in our daily routines.

Read This Blog
]]>Mon, 29 Sep 2025 11:45:53 -0500<![CDATA[Motion Minute: September 2025]]>https://www.mc-discover.com/blogs/post/motion-minute-september-2025

THE WELLNESS UPDATE
Reset Your Routine: 5 Ways to Kickstart a Healthy September

Summer’s carefree pace is coming to an end, and September brings the perfect chance to start fresh. This time of year feels like a natural reset, a moment to pause, refocus, and build habits that support your well-being. If you are ready to feel your best this season, here are a few simple ways to get started:

Set a Sleep Goal

Your body and mind thrive on rest. Aim for seven to nine hours each night to boost energy, sharpen focus, and keep cravings in check.

Plan Your Meals
A little preparation can make healthy eating much easier. Map out a few balanced meals for the week to save time, reduce stress, and avoid last-minute takeout.

Move Daily
You don't need hours in the gym. Even ten to fifteen minutes of movement makes a difference. Try a quick walk, stretch break, or bodyweight circuit to keep your body active.

Declutter Your Tech
A clean digital space can help calm your mind. Unsubscribe from emails, organize your apps, and take breaks from your screens throughout the day.

Write It Down
Set a goal, track your progress, or jot down something you are grateful for. A few minutes of journaling can lift your mood and strengthen your motivation.

Small steps taken now can lead to big changes later. Which one will you start with?

USER TIP OF THE MONTH

Wondering why activity data doesn't show up on your dashboard right away?

Your activity data has to make a few stops before it reaches your Motion Connected account. The exact timing depends on the type of activity tracker you use, but these guidelines are a good rule of thumb: 

Garmin & Fitbit: Usually sync every 3–4 hours but can take up to 24 hours to sync.
Apple Health & Health Connect: Syncs each time you open the MC app (if there is new data).

To learn more about how data syncing works, click here.

WELLNESS TRENDS

Chill Out with a Cold Shower

Cold showers are making waves in the wellness world for their benefits. They may boost circulation, sharpen focus, and even give skin a healthy glow. Some research also points to reduced inflammation and quicker muscle recovery, though more study is needed.


They aren’t for everyone, especially those with heart conditions. To try it safely, start by finishing your shower with 30 seconds of cool water and gradually increase the time. Learn more at [Cleveland Clinic's Health Essentials].

NUTRITION CORNER
​​Nutriton Hack #5
​“Boost your Breakfast”

Kick off your day with a protein at breakfast to keep hunger in check and energy steady. Protein slows digestion and helps regulate blood sugar, which means fewer mid-morning crashes and cravings. 


Try eggs with veggies, Greek yogurt with berries, or a protein smoothie for a strong start!

Need help? If you have any questions about your account, our support team is here to help. Email: support@motionconnected.com or visit our support pages to submit a ticket.

Monthly Question: What's one tip mentioned for resetting your routine that you found helpful?

If the Motion Minute newsletter is available in your scorecard, be sure to submit your answer in the scorecard (not below) to earn points.

]]>Sun, 31 Aug 2025 21:00:00 -0500<![CDATA[Motion Minute: August 2025]]>https://www.mc-discover.com/blogs/post/motion-minute-august-20251

THE WELLNESS UPDATE
Transform Your Wellness Journey with a Growth Mindset

When striving to better our health and wellness, mindset can truly make all the difference. What’s known as a growth mindset is one way of thinking that can boost your resilience, reduce stress and anxiety associated with setbacks, and increase your overall likelihood of success. Whether your goal is to lose weight, build muscle, eat better, or find more balance in life, a growth mindset can help.


So, what exactly is a growth mindset, and how can you harness its power to transform your health and wellness journey? Read the full article [here].

USER TIP OF THE MONTH

Never Miss a Challenge

Most step challenge invitations will be posted on your Challenges page two weeks before the start of each challenge.

Want to get notified by email? Be sure your email address is current on your Account page to receive invites directly to your inbox.

HEY SCORECARD USERS!

A Simple Way to Earn Points

Log your weight once per month on the Health Profile page. It’s a simple step that supports your weight-awareness goals and many programs reward you with points for your first recorded weight each month. Check your Scorecard to see if this option is available in your program.


Please Note: Scorecard programs vary between organizations. Yours may not include points for weight checks.

WELLNESS TRENDS
​​Wellness Myth #1
​“I can out-exercise a poor diet.”

It's easy to assume that being active means you don't have to pay as much attention to your diet. But exercise alone can't fully offset the impact of poor nutrition. In fact, fueling your body properly becomes even more important when you're active—helping you recover faster, build strength, and sustain your energy levels.


Quick Tip: Meal prep two or three simple, nutritious lunches at the start of your workweek—like quinoa bowls, salads, or wraps. This small habit makes nourishing choices easier, even when takeout is tempting.

Need help? If you have any questions about your account, our support team is here to help. Email: support@motionconnected.com or visit our support pages to submit a ticket.

Monthly Question: When are challenge invites posted?

If the Motion Minute newsletter is available in your scorecard, be sure to submit your answer in the scorecard (not below) to earn points.

]]>Fri, 01 Aug 2025 11:07:56 -0500<![CDATA[Motion Minute: April 2024]]>https://www.mc-discover.com/blogs/post/motion-minute-april-2024

Welcome to MC Discover! Check out our newsletter each month to read about current health & wellness trends and get the latest updates directly from the people at Motion Connected.

THE WELLNESS UPDATE
Step Into Wellness: A Simple 4-Week Plan

April is Move More Month. What better time to embark on a journey toward greater health and vitality? And it can all start with a single step—literally! 


Regular walking offers a treasure trove of benefits for both the mind and body. To make things simple, we’ve put together a 4-week walking plan that you can use to start increasing your movement in April and reap more of the benefits, like:


Reduced Stress: Walking triggers the release of endorphins that can lift your mood and promote a greater sense of calm.

Enhanced Sleep Quality: Regular walking is linked to better sleep and decreased insomnia with as little as 10 minutes of walking per day.

Improved Digestion: A walk after a meal can aid digestion and reduce bloating.

Increased Longevity: Walking 30 minutes per day is associated with an extended lifespan.

Joint Health: Regular walking alleviates joint pain and stiffness by lubricating joints and strengthening surrounding muscles.

Heart health: Walking strengthens the heart muscle, lowers blood pressure, and helps keep cholesterol levels in a healthy range.



Ready to get started? This Move More Month could be your month! Download our printable walking plan below:

Download

USER TIP OF THE MONTH

When do challenges close?

As a reminder, all activity challenges finalize and close off to new activity data three days after the end date. Be sure your data from the challenge period has synced before then.

NUTRITION CORNER

​The Fruit that Keeps on Giving

Lemons are among the world’s most popular citrus fruits.


They offer not only a delicious and refreshing flavor but also pack a nutritional punch. Evidence suggests that certain natural compounds found in lemons may help lower blood pressure and reduce blood sugar spikes. Plus, they’re rich in immune system-supporting vitamin C.


How to use them: Try a squeeze of lemon in your soup, use it to make a homemade salad dressing, or top some fish or chicken with lemon slices before popping in the oven.

Additional Resources:

Honey Lemon Vinaigrette Recipe

The DOGtor Knows Best - Infographic

The information shared within these links is for educational purposes only, any ads or paid products displayed are not the opinions of Motion Connected, nor should be viewed as a requirement for the user to purchase.

Need help? If you have any questions about your account, our support team is here to help. Email: support@motionconnected.com or visit our support pages to submit a ticket.

Monthly Question: What health-related observance is celebrated in April?

If the Motion Minute newsletter is available in your scorecard, be sure to submit your answer in the scorecard (not below) to earn points.

]]>Fri, 29 Mar 2024 12:26:36 -0500<![CDATA[Strength Training Plan for Beat the Heat]]>https://www.mc-discover.com/blogs/post/beat-the-heat

We all know taking steps is important for our health but what is just as important?  Strength training!  And we want to show you how easy it can be.  We put together a 3-week workout plan to coincide with our Beat the Heat step challenge, July 17th - August 6th (at participating organizations). This plan consists of four bodyweight exercises that will increase in reps and include two rest days per week. This plan can be followed on it's own or combined with the step challenge to really give yourself an extra challenge! 


Ready to beat the heat and build strength? 


Download the printable version of the plan below or look for the exercises to be posted weekly on the Message Board beginning Monday, July 17th. Please note, completing this workout plan is optional and is not required to meet the goal or earn points for the Beat the Heat step challenge. 

Download Here [English]
Download Here [Spanish]

Bodyweight exercises are a great starting point as they require no equipment and can be done anywhere.  This includes squats, lunges, push-ups, planks, sit-ups and burpees. These exercises target multiple muscle groups and help build strength and stability.  If you are looking for more, resistance bands, hand weights or kettlebells can be used. 


Why Strength Train?


Strength and resistance training is important for many reasons, from balance to metabolism and bone health. Incorporating some form of strength/resistance training into your workout routine can yield many benefits.


Stronger Bones & Muscles


Strength training activates muscle fibers and stimulates their growth and adaptation. By regularly engaging in muscle-strengthening activities, you can enhance your overall muscular strength and endurance.  This can lead to improved:

    • Balance
    • Mobility
    • Overall physical function
    • Independence as you age

Along with muscle growth, strength training is beneficial for maintaining and improving bone health. Weight-bearing exercises, such as lifting weights or using resistance machines, put stress on your bones, which stimulates the formation of new bone tissue. This can help prevent or slow down the progression of conditions like osteoporosis and reduce the risk of fractures. 


Higher Metabolic Rate & Other Benefits 


The more muscle you have, the higher your resting metabolic rate, meaning you burn more calories even at rest. Strength training can therefore contribute to weight management and help prevent age-related muscle loss. Strength training even has mental and emotional benefits. It can boost your mood, reduce symptoms of anxiety and depression, enhance cognitive function, and improve sleep quality.


Listen to Your Body 


If you are new to strength training, start slowly and progress gradually. It's important to listen to your body and start with a routine appropriate for your fitness level.  

]]>Thu, 13 Jul 2023 10:09:47 -0500