Strength Building Exercises

Strength building (weight bearing) exercise reduces the risk of osteoporoses. It also trims inches off of your body. Work at least 2 sessions of into each week, with at least one day off between work-outs.

You could join a gym, if you prefer and you have the money, but it isn’t necessary. You don’t need to spend any money to get strong. Go to the library and find a book on getting strong. Or you might find a magazine with an article that contains muscle-building exercises. You can use soup cans for hand-held weights. Find about 8 exercises that target your abs, biceps, triceps, calves, thighs, upper body, and back.

Some suggestions:

• Abs: Set ups or crunches for the body core.
• Upper body: push-ups or wall push-outs
• Thighs: partial squat
• Calves: Toe raises (stand flat, then raise heels and stand on toes. Lower slowly).
• Arm exercises can be done while you are walking. Carry one pound weights, soup cans, or small rocks on your walk. Do bicep curls and other arm toning exercises on the move.

If you don’t jump rope, hold on to the back of a chair for support, raise up on your toes and let the heels hit the floor. Repeat 50 times. Apparently it is the jarring that causes the bone to build more mass.

Sit-ups are excellent strength building excercise for abdominal muscles. Start slowly and work up to more reps.

When you start a strength regimen, build slowly. Start with one-pound weights and few repeatitions. It is preferable to start at a gym where someone can watch you. Too much too soon can cause injury.

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