Did you know that lifting weights can lower your risk for a heart attack or stroke? Researchers at Iowa State University found that lifting weights for less than an hour each week can reduce your risk of a heart attack or stroke by 40 to 70 percent. Weightlifting helps strengthen your heart and blood vessels, which can help prevent chronic diseases. It can also help manage your weight, burn calories, strengthen your muscles, and prevent them from decreasing over time.
For beginners, you can start with 8-15 repetitions of 6-8 exercises for 20-30 minutes per day, 2-3 times per week, with resting days in between. For adults and older adults, it is beneficial to learn the basics and gradually increase the weight amount. Try different exercises that target the major muscle groups such as legs, back, chest, abdomen, arms and shoulders. One small positive change in your lifestyle habits can positively impact other areas of your health.
Chronic diseases – such as diabetes, cancer, asthma, and heart disease – are leading causes of death and disability. The Liu Foundation offers philanthropic GoLively app and video series promoting evidence-based lifestyle habits to prevent chronic diseases. GoLively integrated Harvard, Stanford, and CDC’s Public Health findings into an easy-to-use behavior conditioning app and series of lifestyle motivation videos to prevent chronic diseases.
Living It Up Anywhere
The idea of living your best life can be done anywhere, at any time, and all it really takes is a mindset shift. Take it one core lifestyle habit at a time, whether that is eating healthy and less, daily exercise, quitting bad habits, getting a routine checkup, or being positive. Take a chance today to Live It Up!