How can start a Self-Care Routine

Fitness strength exercises  

Strength exercises help you increase muscle strength, maintain bone density, improve balance, and relieve joint pain. 

 What are strength exercises? 

A strength exercise is any activity that causes the muscles to work harder than usual. increase the strength, size, power, and endurance of your muscles. 

The activities use body weight or work against resistance. You should try to do two or more sessions of muscle-strengthening exercises per week. 

Your muscle strength can make a big difference. Strong muscles help you stay independent and make everyday activities like getting up from a chair, climbing stairs, and carrying groceries easier. 

Strong muscles can improve balance and prevent falls and fall-related injuries. If your leg and hip muscles are strong, you are less likely to fall.

Some people refer to the use of weights to improve muscle strength as “strength training” or “resistance training.” 

Some people choose to use weights to improve their strength. If you do this, start with light weights at first and then gradually add more.

Others use resistance bands and stretchy rubber bands of different strengths.

If you are a beginner, try exercising without a band or using a light band until you feel comfortable. 

Add a band or switch to a stronger band (or more weight) if you can easily complete two sets of 10 to 15 reps. 

Try to do strength exercises for all major muscle groups at least two days per week, but don't train the same muscle group two days in a row. Below are some examples of strength exercises: 

•  Lifting weights 

•  Carrying groceries 

•  Holding a tennis ball 

•  Overhead curls 

•  Arm curls 

•  Wall push-ups 

•  Bodyweight lifting 

•  Using a resistance band 

 Safety Tips

• Do not hold on to breathing during strength exercises and breathe regularly.
• Breathe out as you lift or push and breathe in as you relax. 

• Talk to your doctor if you are unsure about a particular exercise. 

Strength exercises are very important to get good health but you need three other types flexibility, balance, and endurance.