The US Department of Health and Human Services recommends adults up to age 64 get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity on a weekly basis to maintain optimal health, strength, stamina, and energy. It can be a challenge, however, to stay active and to build strength and endurance for the long term. Here are some things you can do right now to improve strength building routines that you may already have in place.
Being active is the single best way to stay healthy, build muscles, and feel better. Any activity is better than none, so get up and get moving as much as you can. At home, school, work, or wherever you are, try to find ways to move more and get more activity into your normal routine.
It is important to take a slow and steady approach to strength building so you do not hurt yourself by doing too much too quickly. However, you do need to push yourself at times. Step out of your comfort zone and challenge yourself to try something new or to take things to the next level with your workouts.
Sometimes it may be hard to find the motivation to keep going and you may feel like giving up. Having a record of small victories and achievements you have had during your strength building journey can help keep you motivated. It can be a great way to remind yourself of how far you have come.
Even the best strength building efforts can be sabotaged by poor eating habits. Being mindful of the food and drink you put into your body can help you get better results from your workout. Both short-term and long-term effects are better when you give your body the right kind of fuel.
Sometimes in order to reach fitness goals, careful introspection is needed. Vices in our lives can hold us back and keep us from reaching our full potential. Issues like smoking and drinking and other lifestyle choices may need to be reconsidered in order to maintain optimal health and wellness.
If you have been feeling like you are not meeting your goals when it comes to your strength building results, consider these points and see if there are any changes that need to be made to your routine.