Slimming World\u2019s five active habits<\/strong><\/p>\n\n\n\n 1. Sitting still less<\/a><\/p>\n\n\n\n 2. Everyday movement<\/a><\/p>\n\n\n\n 3. Balance and flexibility<\/a><\/p>\n\n\n\n 4. Moderate-intensity cardio activity<\/a><\/p>\n\n\n\n 5. Building strength (in your muscles and <\/em>bones)<\/p>\n<\/div><\/div>\n\n\n\n Along with aiming for 30 minutes of moderate-intensity cardio five times a week, Public Health England recommends that all adults add at least two muscle-strengthening sessions to their weekly activity plans. The good news is, there are many simple ways to work your muscles effectively, without having to pump iron! First, let\u2019s take a closer look at the benefits of building strength\u2026<\/p>\n\n\n\n Muscle strength declines with age so strength exercises can help us to carry on moving around independently as we grow older. Plus, it has an added weight loss bonus, as Dr Jacquie Lavin, Slimming World\u2019s Head of Research and Scientific Affairs, explains:<\/p>\n\n\n\n \u201cMuscle strength helps maintain our metabolic rate, meaning our body burns calories more efficiently \u2013 so when you combine it with Food Optimising, building strength supports your weight loss!\u201d<\/p>\n\n\n\n MORE FOR MEMBERS: Check out <\/strong>our beginner\u2019s guide to strength training<\/em><\/strong><\/a>.<\/em><\/strong><\/p>\n\n\n\n You probably do more strength exercises than you realise. Anything from using hand weights (or a couple of cans of beans) at home to everyday activities like vigorously gardening or cleaning the car count. So, however you like to work out, you\u2019ll likely find a strength-training plan to suit you.<\/p>\n\n\n\n \u2018\u2018That\u2019s the key,\u2019 says Jacquie. \u2018It\u2019s important to do strength exercises regularly, and that\u2019s easier if you choose activities that you enjoy and find a routine that you can maintain.\u2019 Here are some more magic ideas for building strength:<\/p>\n\n\n\n MORE ON THE BLOG: Our 10-minute workout will work those muscles!<\/strong><\/a><\/p>\n\n\n\n Slimming World Consultant Amy (@amysmith.sw<\/a>) is punching her way towards her Body Magic goals after signing up for a boxing match and she\u2019s already feeling stronger, healthier and happier.<\/p>\n\n\n MORE FOR MEMBERS: Whether you fancy a five-minute taster or a full 30-minute workout, our <\/strong>special series of activity videos<\/strong><\/a> will help you feel the benefits of building strength.<\/strong><\/p>\n\n\n\n Slimming World member Steve Tranmer was convinced strength training wasn\u2019t for him\u2026 until a colleague offered to show him a few basic exercises and he discovered how satisfying it could be. He says:<\/p>\n\n\n\n \u201cAt first, I was so self-conscious that I\u2019d deliberately go to the gym early in the morning when I knew no one else would be there. The more I went, though, the more I was able to do. And as my confidence grew, I stopped thinking about whether the other gym-goers were looking at me and just focused on myself.<\/p>\n\n\n\n Now, going to the gym is my \u2018me time\u2019. Taking an hour out of my day two or three times a week to train really helps to clear my head, and I always finish a workout feeling more positive and energised.\u201d<\/p>\n\n\n\nWhy is building strength important?<\/strong><\/h2>\n\n\n\n
How to get started<\/strong><\/h2>\n\n\n\n
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<\/figure><\/div>\n\n\n\u201cI never dreamed I\u2019d set foot in a gym\u201d<\/strong><\/h2>\n\n\n\n