Strong Body, Strong Mind

There are 3 components of a well-rounded fitness routine:
- cardio (improves heart & lungs),
- strength training (builds or maintains muscles), &
- flexibility (focuses on stretching, balance, etc.).
Since it is often surrounded by myths & fear, let's start with strength training.

Strength training has many benefits including a trimmer body; less aches & pain; improved memory; weight loss/maintenance; etc.
- Oprah.com's Dr. Oz's 7 Reasons to Start Building Muscle Today (plus a few more links)
- Huffington Post's What Weightlifting for Just 20 Minutes Does to Your Brain

Strength training includes exercises that challenge muscles through body weight, resistance bands, weighted objects, or machines.
- American Council on Exercise's Free Weights vs. Strength-Training Equipment
- Greatist's 33 Resistance Band Exercises you can do Literally Anywhere
- Move.va.gov's Sample Strength Activity Plan for Beginners (can be done with little to no equipment at home, in an office, etc.)

Choosing frequency & weight will be determined by your health & goals. For general wellness, strength training 2-3 times per week for up to 30 minutes is recommended. Avoid unnecessary pain & injuries by starting with lower weights; gradually increasing repetitions (performing the exercise) & sets (number of times the exercise is performed without rest); & using proper form.

- Mayo Clinic's Strength Training: Get Stronger, Leaner, & Healthier

- Active Times' Strength Training 101: A Beginner's Guide... (more technical; discusses personalizing workout for building muscular strength vs. endurance)

Note-- When beginning or making significant changes to a fitness routine, please consider consulting a healthcare provider or fitness professional. These experts can help you personalize a program that is appropriate for your health issues & teach proper form.