MONDAY MORNING Healthy Lifestyle Solutions - EASY CAN DO TIP #28, Pt 2 of 3

This article series focuses on ~ 52 Can Dos ~ 
Healthy Lifestyle Solutions for each week of the year!

By Monifa Maat “The Healthy Motivator” 

CAN DO TIP Week #28: Muscle it up! – Part 2 of 3

This week we will highlight exercise and nutrition solutions for building strong muscles. Strength training three times a week for at least 20 – 30 minutes is the recommended amount of exercise to promote overall strength, flexibility, posture, and balance. The National Osteoporosis Foundation notes that strength exercises generally fall into two categories: (1) Weight bearing – activities that make you move against gravity while staying upright such as stair climbing, elliptical or stair step machine. (2) Muscle strengthening –activities with resistance in moving your body, (such as squatting, rising on your toes) or moving a weight such as a dumb bell, weight machine or elastic bands against gravity. 

Pictured to the right are two simple exercises I recommend for better strength and flexibility. Speak with your doctor or physical therapist before attempting any new exercise program. 

Standing chest stretch: for posture and flexibility.  Helps to remedy slouching shoulders and strengthen the spine.

Setup: Stand up or sit straight and tall. Squeeze your abdominal muscles in tight to stabilize your spine. 
Step 1: Bend your arms 90 degrees at the elbows, your palms facing out. 
 Step 2: Rotate our shoulders back as you slowly pull your shoulder blades towards one another. Hold for 10-15 seconds, then release tension and repeat 8-10 times. Breathe deeply and be careful not to elevate your shoulders.

Lateral band walk: for strength and stability of lower body and core. 
Setup: Step into a loop band and place it just above the ankles. Both feet face forward as ou bend slightly into a half-squat position, keeping your chest up as you bend your knees to avoid strain to the back. 
Step 1: From half-squat position, shift your weight to the left side as you step sideways with the right leg. 
Step 2: Move right leg in and out for 8-10 times. Repeat same sequence shifting your weight to the right side and stepping out with your left leg. Keep your abdominal muscles tight to stabilize your spine. 

Flex Your Nutrition Muscle!  Scientific and health experts agree, that when it comes to building and repair of muscles, lean, healthy protein, and healthy fats are key. Sustainably raised poultry, fish, organic tofu, edamame, eggs, nuts are high in protein and essential amino acids. Essential fatty acids found in walnuts, salmon, avocados, olive and flaxseed oils are anti-inflammatory and have been shown to improve the absorption of protein to the muscles. 

Ask your doctor to do a simple blood test to determine your D levels for possible supplementation as it helps to synthesize protein and fight inflammation leading to muscle weakness. Remember, strength exercises do not replace AHA recommended daily cardiovascular activities (30 min. a day, 5 days a week), which improves the body’s response to insulin, which is also critical for muscle health. 

Next week I will offer some simple exercise and nutrition strategies to increase bone density that you CAN DO right now!

Monifa Maat is a Certified Fitness Expert, 
Author of “Bed Aerobics Fitness Flow: 
Easy Bed Exercises for the Body, Mind & Spirit.
Contact: Monifa@TheHealthyMotivator.com 
Web site: http://www.thehealthymotivator.com/