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Step up to a Healthier You with the Haldimand-Norfolk Health Unit

Physical Activity

Strength and Balance

2-4 days a week
Strength activities work against resistance to strengthen muscles and bones and improve posture. Strength activities involve lifting, carrying, pushing and pulling.

There are many health benefits of resistance training:

  • Increases muscle mass, decreases fat;
  • Increases Basal Metabolic Rate [BMR] – BMR refers to the amount of energy required at rest and contributes to weight control;
  • Develops antigravity muscles – abdominal, low back, hips, front and back of thighs, both calves – improves posture; less pressure on low back and less risk of back injuries;
  • Strengthens and thickens ligaments, tendons, cartilage, and connective tissue – stronger and more stable joints and less risk of injury;
  • Thickens and strengthens bones – maintenance of or increase in calcium density, prevents or delays osteoporosis;
  • Increases HDL cholesterol – more healthful lipid profile, protects against cardiovascular disease;
  • Reduces resting blood pressure – reduces risk for cardiovascular disease.

For more information on weight training techniques refer to the Mayo Clinic: Weight training: Do’s and don’ts of proper technique-

Community Opportunities

For local recreation and physical activity opportunities refer to the enclosed: