Maintain your muscle
Building muscle helps you keep up the activities you enjoy at any stage of your life. Some types of strength training keep your bones healthy, too. Experts recommend strength training activities for all the major muscle groups two or more days a week for adults and three for kids and teens.
To build muscle safely:
- Start slowly, especially if you haven’t been active for a long time.
- Pay attention to your body. Exhaustion, sore joints, or muscle pain mean you’re overdoing it.
- Use small amounts of weight to start. Focus on your form, and add more weight slowly, over time.
- Use smooth, steady movements to lift weights into position. Don’t jerk or thrust weights.
- Avoid “locking” your arm and leg joints in a straight position.
- Don’t hold your breath during strength exercises.
- Ask for help. Look for a group class at a local gym, recreation center, or senior center. Or find a trainer.
