Did You Know?

For Those Who Like to Walk and Do Weight Training

A combination of walking and weight training can give you maximum benefits for bone health and strength.

• Walk for at least 30 minutes, 5 days a week, for cardiovascular and bone health.
• Add weight training 2-3 times a week, using free weights, dumbbells, kettlebells, or resistance bands/tubing to build strength.
• Avoid seated weight machines. They place excessive strain on the spine and don’t provide the same hormonal benefits as standing exercises, which are essential for muscle growth.
• Using free weights has been shown to increase strength by up to 140% more than machines, making it a more effective method for building muscle.

By combining walking with free weight training, you can strengthen both your bones and muscles, providing long-term health benefits and enhancing overall fitness.

Have questions? Call our office for a consultation (716) 247-5320.