Breadcrumb
Content Map Terms
Healthy Eating & Physical Activity Categories
-
Active for Health
-
Age and Stage
-
Infants, Children and Youth
- Child Who Is Overweight: Evaluating Nutrition and Activity Patterns
- Child Who Is Overweight: Medical Evaluation
- Eczema and Food Allergy in Babies and Young Children
- Feeding Your Baby: Sample Meals for Babies 6 to 12 Months of Age
- Food Allergy Testing
- HealthLink BC Eating and Activity Program for Kids
- Healthy Eating for Children
- Healthy Eating Guidelines for Your Vegetarian Baby: 6-12 months
- Healthy Eating Guidelines for Your Vegetarian Toddler: 1-3 years
- Helping Your Child Who Is Overweight
- Interactive Tool: What Is Your Child's BMI?
- Iron-Fortified Infant Cereal Recipes: Finger Foods For Babies and Toddlers
- Mealtime and Your Toddler
- Parenting Babies (0-12 months)
- Reducing Risk of Food Allergy in Your Baby
- Snack Ideas for Preschoolers
- Your Toddler: Nutritious Meals for Picky Eaters
- Physical Activity for Infants, Children and Youth
- Older Adults
- Pregnancy
- Menopause and Perimenopause
-
Infants, Children and Youth
-
Being Active
- Health Benefits of Physical Activity
- SMART Goal Setting
-
Getting Started
- Getting Started: Adding More Physical Activity to Your Life
- Quick Tips: Fitting Physical Activity Into Your Day
- Quick Tips: Getting Active as a Family
- Fitness: Adding More Activity To Your Life
- Getting Started With Flexibility and Exercise
- Fitness Machines
- Fitness Clothing and Gear
- The Three Types of Physical Activity
- Overcoming Barriers: Adding More Physical Activity to your Life
-
Choosing Your Activity
- How to Choose Safe Equipment
- Exercising While Sitting Down
- Fitness DVDs and Videos
- Tips for Picking the Right Activities
- Quick Tips: Getting in Shape Without Spending Money
- Fitness: Walking for Wellness
- Walk Your Way To Health
- Tai Chi and Qi Gong
- Water Exercise
- Yoga
- Bob's Story: Biking for Health
- Exercise and Physical Activity Ideas
- Fitness: Choosing Activities That Are Right for You
-
Staying Active
- Fitness: Getting and Staying Active
- Fitness: Making It a Habit
- Quick Tips: Having Enough Energy to Stay Active
- Quick Tips: Staying Active at Home
- Quick Tips: Staying Active When You Travel
- Physical Activity in Winter
- Quick Tips: Staying Active in Cold Weather
- Quick Tips: Staying Active in Hot Weather
- Injury Prevention and Recovery
- Fitness and Exercise Learning Centre
-
Conditions
- Diabetes and Hypoglycemia
- Eating Disorders
- Healthy Eating for Disease Prevention
- Eating Right When You Have More Than One Health Problem
- Being Active When You Have Health Problems
- Physical Activity and Disease Prevention
- Anemia
- Arthritis and Osteoporosis
- Physiotherapy for Low Back Pain
- Low Back Pain: Exercises to Reduce Pain
- Cancer
-
Digestive
- Managing Constipation in Adults
- Healthy Eating Guidelines for People with Diverticular Disease
- Fibre and Your Health
- Lower Fibre Food Choices
- Eating Guidelines For Gallbladder Disease
- Healthy Eating Guidelines for Irritable Bowel Syndrome
- Lactose Intolerance
- Healthy Eating Guidelines for People with Peptic Ulcers
- Bowel Disease: Changing Your Diet
- Celiac Disease: Eating a Gluten-Free Diet
- GERD: Controlling Heartburn by Changing Your Habits
- Irritable Bowel Syndrome: Controlling Symptoms with Diet
- Food Allergies
-
Heart
- Cardiac Rehabilitation
- Coronary Artery Disease: Exercising for a Healthy Heart
- DASH Diet Sample Menu
- Healthy Eating Guidelines for People Taking Warfarin Anticoagulants
- Healthy Eating to Lower High Blood Pressure
- Exercising to Prevent a Stroke
- Healthy Diet Guidelines for a Healthy Heart
- Heart Arrhythmias and Exercise
- Heart Failure: Eating a Healthy Diet
- Heart Failure: Track Your Weight, Food and Sodium
- Heart-Healthy Eating
- Heart-Healthy Eating: Fish and Fish Oil
- Heart-Healthy Lifestyle
- High Blood Pressure: Nutrition Tips
- High Cholesterol: How a Dietitian Can Help
- Modify Recipes for a Heart-Healthy Diet
- Plant-based Diet Guidelines
- Peripheral Arterial Disease and Exercise
- Physical Activity Helps Prevent a Heart Attack and Stroke
- High Blood Pressure: Using the DASH Diet
- Healthy Eating: Eating Heart-Healthy Foods
- Heart Health: Walking for a Healthy Heart
- Izzy's Story: Living with the DASH Diet
- Exercise and Fibromyalgia
-
Kidney and Liver
- Healthy Eating Guidelines for People with Early Chronic Kidney Disease (CKD) Stages 1 and 2
- Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones
- Healthy Eating for Chronic Hepatitis
- Kidney Disease: Changing Your Diet
- Kidney Stones: Preventing Kidney Stones Through Diet
- Non-Alcoholic Steatohepatitis (NASH)
- Lupus: Healthy Eating
- Mutiple Sclerosis
- Parkinson's Disease and Exercise
- Sally's Story: Avoiding Metabolic Syndrome
- Spinal Cord
-
Food and Nutrition
- About Healthy Eating
-
Eating Habits
- Developing a Plan for Healthy Eating
- Drinking Enough Water
- Eating Journal
- Emotional Eating
- Food Journaling: How to Keep Track of What You Eat
- Healthy Eating: Changing Your Eating Habits
- Healthy Eating: Getting Support When Changing Your Eating Habits
- Healthy Eating: Making Healthy Choices When You Eat Out
- Healthy Eating: Making Healthy Choices When You Shop
- Healthy Eating: Overcoming Barriers to Change
- Healthy Eating: Starting a Plan for Change
- Healthy Eating: Staying With Your Plan
- Healthy Eating to Decrease Stress
- Jaci's Story: Changing her Life With Small Steps
- Jeremy's Story: Focusing on Eating Habits
- Loralie's Story: It's Never Too Late
- Maggie Morries: Plan Ahead When You Eat Out
- Plant-based Foods
- Sugary Drinks and Other Beverages
- Sodium
-
Nutrients
- Added Sugars
- Antioxidants
- Antioxidants and Your Diet
- Carbohydrate Foods
- Carbohydrate, Proteins, Fats and Blood Sugar
- Choosing a Vitamin and Mineral Supplements
- Cholesterol and Triglycerides: Eating Fish and Fish Oil
- Comparing Sugar Substitute
- Dietary Fats and Your Health
- Dietary Guidelines for Good Health
- Dietary Reference Intake
- Eating Protein
- Calcium and Your Health
- Food Sources of Vitamin K
- Getting Enough Calcium and Vitamin D
- Getting Enough Fibre
- Getting Enough Folic Acid
- Getting Enough Iron
- Getting Enough Potassium
- Healthy Eating: Cutting Unhealthy Fats From Your Diet
- Healthy Eating: Taking Calcium and Vitamin D
- High Potassium Eating
- High Potassium Foods
- Iron and Your Health
- Iron in Foods
- Low-Potassium Foods
- Major Nutrients in Food
- Minerals: Their Functions and Sources
- Non-Milk Sources of Calcium
- Quick Nutrition Check for Protein
- Quick Nutrition Check for Protein: Sample Menus
- Quick Nutrition Check for Vitamin B12
- Types of Fats
- Vitamin and Mineral Supplements for Adults
- Vitamins: Their Functions and Sources
- Food Labels
- Plan, Shop and Prepare
- Food, Water and Beverage Safety
- Canada's Food Guide FAQs
- Food Security
- Vegetarian Diets
-
Healthy Weights
- About Healthy Weights
- Genetic Influences on Weight
- Screening for Weight Problems
- Unplanned Weight Loss
- Quick Tips: Cutting Calories
- Physical Activity for Weight Loss
- Weight Loss by Limiting Calories
- Tips for Maintaining Weight Loss
- Choosing a Weight-Loss Program
- Boosting Your Metabolism
- Exercise Helps Maggie Stay at a Healthy Weight
- Healthy Eating: Recognizing Your Hunger Signals
- Hunger, Fullness, and Appetite Signals
- Weight Management
- Weight Management: Stop Negative Thoughts
- Maggie's Strategies for Eating Healthy
- Maggie: Making Room for Worth-It Foods
- Maggie's Story: Making Changes for Her Health
- Weight Management Centre
-
Policies and Guidelines
-
Guidelines for Food and Beverage Sales in BC Schools
- Guidelines for Food and Beverage Sales: Making Bake Sales Delicious and Nutritious
- Guidelines for Food and Beverage Sales: Boosting the Sales of Nutritious Food in Schools
- Guidelines for Food and Beverage Sales: Food Fundraiser Ideas for Schools
- Guidelines for Food and Beverage Sales: Involving Everyone in Implementing the Guidelines
- Guidelines for Food and Beverage Sales: Selling Food and Beverages at School Sporting Events
- Guidelines for Food and Beverage Sales: Planning Healthy Cafeteria Menus
- Healthier Choices in Vending Machines
-
Guidelines for Food and Beverage Sales in BC Schools
- Provincial Nutrition Resource Inventory
-
Forms and Tools
- Walking Log
- Exercise Planning Form
- Physical Activity Log
- Par-Q+ and ePARmed-X+
- Target Heart Rate
- Interactive Tool: What is Your Target Heart Rate
- Borg-Rating of Perceived Exertion Scale
- Rating of Perceived Exertion (RPE)
- Overview of BC Provincial and Federal Nutrition Benefits Programs
- Body Mass Index (BMI)
- Body Mass Index (BMI) for Adults
- Interactive Tool: Do Your BMI and Waist Size Increase Your Health Risks?
- Measuring Your Waist
- Body Fat Testing
- Fitness: Using a Pedometer, Step Counter, or Wearable Device
- Email a HealthLinkBC Dietitian
- Email a Qualified Exercise Professional
British Columbia Specific Information
Being physically active can benefit your physical and mental health in many ways. For example, it can strengthen your muscles and bones, lower your risk of chronic health conditions, and improve your mood and sleep. Physical activity can be safe for almost everyone. If you have concerns about your health or becoming more active, speak with your health care provider or a qualified exercise professional.
For information on the role of physical activity on overall health and taking steps to change your physical activity level, visit the general health and helping you make it happen sections of our website. If you would like guidance on physical activity or exercise, call our qualified exercise professionals by dialing 8-1-1 and asking to speak with Physical Activity Services between 9:00 AM and 5:00 PM Pacific Time Monday to Friday. You can also leave a message outside of these hours and email a qualified exercise professional.
Topic Contents
Overview
Muscles get stronger when they are used regularly, but especially when they have to work against something. This is called "resistance."
For example, you use your arm muscles when you bend your arm at the elbow. But when you do the same movement with something heavy in your hand, your arm muscles are working against more resistance.
"Resistance training" means using things like weights, rubber tubing, or certain exercises to make your muscles stronger. It's a 3-step process:
- Step 1: Stress.
-
When you exercise against resistance, you stress your muscles slightly but not to the point of serious damage or injury.
- Step 2: Recovery (rest).
-
When you rest, your body rebuilds the muscles and the connective tissues between them (joints, tendons, and ligaments). This prepares them for the next time they will be stressed.
- Step 3: Repeated stress.
-
When you stress the same muscles again, the process is repeated. The muscles get stronger over time.
A resistance-training program to increase muscle fitness can include:
- Basic muscle-conditioning exercises such as push-ups, leg lifts, and other common exercises.
- Resistance training with rubber tubing or stretchable bands.
- Weight training with free weights ("dumbbells") or weight-training equipment.
- Doing heavy housework and yard work on a regular basis. This may include scrubbing the bathtub, washing walls, tilling the garden, or pulling weeds.
- Strengthening the muscles of your trunk (core). This helps you have better posture and balance. It can help protect you from injury.
Benefits of strength training
Strength training has many benefits, including:
- Stronger muscles, which help protect your joints.
- Less body fat.
- Stronger bones.
- Better posture and balance.
- Lower blood sugar.
- Less stress.
- Fewer body aches.
- More energy.
Stronger muscles can work longer before they get tired. Many daily activities require you to move, lift, or control a weight. Muscle strength will help you do these activities with less stress on your muscles. You'll notice that you can lift heavy grocery bags more easily. You can pick up children without feeling as much strain. And you can carry heavy items longer before you get tired.
Doing the right amount of strength training
Experts say it's best to do exercises to strengthen bones and muscles at least 2 times each week.footnote 1 For example, you could do weight training or stair climbing.
How many repetitions and sets you do of a specific exercise depends on your goals.
- Repetitions are the number of times you continuously perform each exercise. For example, if you lift a dumbbell up and down once, that's 1 repetition (or rep). If you lift it 5 times, that's 5 reps.
- Sets are the number of times you do a certain number of repetitions. For example, if you lift the dumbbell 15 times, take a rest, and then lift it another 15 times, you have done 2 sets of 15 reps each.
If your goal is to gain strength, do a few sets of a few reps with heavy weights. If you want to increase muscle tone and endurance, do a few sets of many reps with light or medium weights.
One way is to use a weight that makes your muscles tired after 8 to 12 repetitions of each exercise. As you build muscle strength, you'll notice that you can do more and more of each exercise. Some people will see a change in the way their muscles look. But other people won't see a change for a long time. A more important sign of progress is how many repetitions and sets of an exercise you can do, or how much easier it feels to do them. This means that your muscle fitness has improved.
Building your muscle fitness safely
Strength training is an important part of overall physical fitness. Here's how to build your muscle fitness safely.
- If you can, learn from a professional.
Your training can be from a local YMCA, a fitness club, or an experienced professional trainer. Set a goal such as body building, toning and shaping certain body areas, or improving performance in a certain sport.
- Don't forget to warm up.
Take 5 to 10 minutes to walk or jog in place.
- Learn the proper form for each exercise, and then always use it.
The proper form ensures that you get the most out of each exercise. It also helps prevent injuries. A good trainer will teach you about proper form.
- Give your body time to adjust.
Allow at least 2 weeks for your muscles and connective tissues to adjust to the new stresses and strains of weight training. Start by lifting weights that are lighter than you can manage. This helps you tell the difference between the normal aches and pains of weight training and the pains of overuse or real damage.
- Work slowly, and move your muscles through their full range of motion.
Do fewer repetitions slowly, using the entire length of the muscle. This works better than doing many repetitions quickly with only a short part of the muscle.
- Learn how to breathe properly when you work with weights.
Exhale when you push against the weight. Don't hold your breath at any point. Inhale when there is little or no resistance.
- If you can, ask a trainer for help.
If you are starting weight training on your own, here is a basic plan you could follow.
- Start with 2 to 3 sets of 8 to 12 repetitions. Start with a weight that's hard to lift on the 8th repetition.
- Increase the weight you lift when you can do 12 repetitions. With the increased weight, you might have to go back to 8 repetitions. When you can do 12 repetitions with the increased weight, try adding a little more weight.
- Vary your program.
Variety keeps your interest up and injuries down. Mix muscle strengthening with flexibility and aerobic work. Also, vary your work by switching between:
- Your upper body and lower body.
- Free weights (barbells) and machines.
- Heavier weights with fewer repetitions and lighter weights with more repetitions.
By starting slowly and using the right technique, you may find that weight training is an enjoyable and effective way to build strength.
Related Information
References
Citations
- Canadian Society for Exercise Physiology (2011). Canadian Physical Activity Guidelines For Adults. Available online: http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_adults_en.pdf. Accessed October 28, 2014.
Credits
Current as of: October 10, 2022
Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Heather Chambliss PhD - Exercise Science
Current as of: October 10, 2022
Author: Healthwise Staff
Medical Review:E. Gregory Thompson MD - Internal Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Heather Chambliss PhD - Exercise Science
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.
Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Contact Physical Activity Services
If you have questions about physical activity or exercise, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time. You can also leave a message after hours.
Translation services are available in more than 130 languages.
HealthLinkBC’s qualified exercise professionals can also answer your questions by email.
Contact a Dietitian
If you have any questions about healthy eating, food, or nutrition, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. You can also leave a message after hours.
Translations services are available in more than 130 languages.
HealthLinkBC Dietitians can also answer your questions by email.