6 daily activities that help build muscle

 6 daily activities that help build muscle

Finding time to exercise can be a challenge. Fortunately, many of the daily activities you do, such as getting dressed on the stairs, can contribute to your physical activity goals. And since 25% of American adults don't exercise, movement is a more good alternative

If you go to the gym or if you do it at 6 pm. A practice class isn't in the cards today, so one of these 6 daily activities is sure to be a workout for you. Here are some ways to use daily activities to build muscle and stay active.

Boost benefits

Here's why strength training is good for your body:

• Improves cardiovascular health
• Promotes bone growth
• Reduces lower back pain associated with arthritis and fibromyalgia
• Improves insulin sensitivity and reduces the risk of type 2 diabetes
• Lowers blood pressure at rest
• Reduces low-density lipoprotein (LDL) cholesterol and triglycerides
• Increases high-density lipoprotein (LDL) cholesterol
• Reduces and reverses aging factors in skeletal muscle
• Improves mood and reduces depression.
• Improves physical performance, gait function, cognitive performance and self-esteem 2
• Go to work on foot or by bike

As long as your home is within walking distance of your office, a walk or bike ride to work is a great opportunity to do something for your health. Also, you don't have to live in the concrete jungle to change your ride, anyone, even people who live in the suburbs can enjoy the sunny weather and bike lanes.

Walking or cycling to work also has a number of health benefits. For example, it improves mood, 3 promotes stress relief, 4 contributes to a healthy body weight, 5 improves cardiovascular health.6 But when it comes to building muscle, most people don't think of walking or cycling as a way to exercise. Develop because they are low-impact activities. It turns out to be an effective way to build strength.

One study compared the benefits of cycling training in younger and older adults on muscle and strength gains. The researchers found that strength gains were made in both groups. However, muscle gain was more likely with a high-protein diet.7 Another study found the same results regardless of protein intake.

working in the garden

Some people find relaxation in gardening, while others enjoy the fruits of their labor. If you still need to roll up your sleeves, you may want to do so quickly, because the health benefits of gardening include working out your muscles.

The Centers for Disease Control and Prevention (CDC) recognizes general gardening as moderate-intensity exercise. But if you do heavy gardening with constant digging or weeding, vigorous physical activity is considered exercise by the CDC.

And since gardening consists of body weight movements, carrying or moving dirt and plants, digging, sweeping, etc., it is a great exercise for bearing the entire body weight. In the winter, shoveling snow is a strenuous exercise. Enjoy staying stuck indoors on a snowy day. Start your day by cleaning the driveway or driveway and burning extra calories while working out your muscles.

go up the stairs

If you don't have stairs in your home or you climb them regularly, it's easy to forget how hard it is. Climbing stairs as often as possible is a great way to add some exercise without hindering your day.

And if you start your lunch break on the stairs by going upstairs instead of going out to lunch, you'll burn about 162 calories for every 30 minutes of walking upstairs.12 Plus, you'll get improvements in leg strength. . and the cardiovascular system. Benefits Associated with Stair Climbing 13. Up to 10 minutes of stair climbing is sufficient to activate the leg muscles.

cleaning your house

House cleaning and repair chores are among the best things you can do for your body, mind, and stress levels. Plus they can account for 20% of your 14 weekly activity goals. The more intense household chores, the greater the effects on muscle strength.