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 the leading causes of death and disability. The United States spends $4 trillion (around $12,000 per person) annually on healthcare, and more than 75% went to treating the rising prevalence of chronic diseases. Fortunately, Harvard School of Public Health, and Stanford Center on Longevity’s evidence-based research proved that building healthy lifestyle habits can prevent chronic disease, extend longevity, and improve quality of life.
The Liu Charitable Foundation thus devoted the charitable Lively Habits App and a series of Lively Habits Video intended to educate, motivate, and condition personal behavior change by integrating 10 evidence-based lifestyle habits to benefit public health for a low-cost and low-maintenance healthy life. Download the Lively Habits app to help you keep track of your 10 healthy lifestyle habits. Go Lively!