Perhaps you associate strength training with lifting heavy weights and developing bulging muscles? If this doesn’t appeal and you just want to be toned, help reduce flabby arms, have a flatter stomach and a firmer bum and thigh region, you’ll be glad to hear you don’t have to work out endlessly.

Exercises

Strength exercises can simply involve lifting a packet of rice or a can of soup several times over your head. How much exercise you need depends on where you’re at with your own fitness level.

Walking every day is good but more and more studies are proving the benefits of strength training at every age. Strength training not only results in a stronger, leaner body but also offers enormous health benefits.

Quality of Life

Strength training gives you confidence and elevates your mood. It can also help decrease depression and improve sleep patterns

More Energy

Because strength training makes you strong, daily activities become easier. We lose muscle strength as we age, so we tend to spontaneously become less active because daily activities become more difficult and tiring to perform. But strength training can help maintain your muscle mass, your strength, and keep daily activities doable and fun!

Strengthening Bones

Strength training strengthens your bones, reducing your risk of developing osteoporosis. Research has also shown that strengthening the muscles  improves balance thereby decreasing the incidence of falls. This can result in fewer bone fractures.

Calcium intake is also important for strong bones. While calcium is in canned fish with edible bones, nuts, seeds, fortified soy beverages and green leafy vegetables, dairy products are the most readily available source of calcium. A glass (250ml) of regular milk has 294mg of calcium and 9.8g of fat, but many low and fat free dairy products — including the Jalna range — have much the same, and often more, calcium than the full-fat alternatives.
     
Just one glass (250mg) of Jalna Yoghourt On The Go has 300mg of calcium and only 5g of fat — you might like to try the Wildberry or Strawberry. Or enjoy a delicious Vitalize drink - Vitamin+ or Immune+.

Recommended daily intake: One cup of Jalna Yoghourt On The Go or Vitalize drink on breakfast cereal plus another glass during the day would provide around 75% of the Recommended Daily Intake of calcium for most age groups. Or you could enjoy one of the Fat Free Jalna Yoghourts, including their Berry Fruit, Natural or Biodynamic Organic varieties.
     
Just 200g of most Jalna Fat Free yoghourts would provide around 320mg of calcium (some varieties are even higher) and no fat, while the Low Fat varieties have around 380mg. Try the Low Fat Vanilla or Strawberry Yoghourt.
     
But if you prefer a richer yoghourt, Jalna Premium Vanilla Creamy Yoghourt has 400mg of calcium in a 200g serve.

Starting Out

It really is easy to get started on a strength training program:

1. You can begin at home – You just need equipment and instructional materials, such as books, videos, etc. Or contact a health professional to outline an at-home strength-training program.
   
2. At a fitness facility –Remember, it is important to receive instruction from a trainer or staff about the equipment provided at gyms and health clubs before you start a program.
   
3. Community Groups – Just contact your local Council, community health centres, and organisations such as Council of the Aging (COTA) for information on group classes in your area. They are often readily available and inexpensive.
   
4. Using a personal trainer -- Either at home or at a fitness facility, you may also want to work one-on-one with a personal trainer who can give added motivation, guidance and instruction. You can find personal trainers through local gyms and health clubs, or in the phone book.

Now you’ve got no excuse not to stay strong!