“Strength training is the only type of exercise that’s going to make you stronger and preserve your ability to perform activities of daily living with ease,” says fitness expert Sabrena Jo, Director of Science and Research Content for the American Council on Exercise (ACE).
But how much strength training is enough? The CDC’s 2018 Physical Activity Guidelines for Americans recommend that people do muscle-strengthening exercises at least twice a week. These exercises aim to work all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms.
To celebrate Nurses Month, we’re offering this Building Your Strength Challenge, powered by Humana. We’ll provide 10 days’ worth of ideas for muscle strengthening, balance, and flexibility activities that you can do at home, outside, at the gym, alone, or with loved ones.
If you’re feeling intimidated, don’t worry. Muscle strengthening doesn’t require a fancy gym membership or lots of specialized equipment — and no matter your strength level, there’s something for everyone.
Sign up today by clicking "Yes," under "Ready to Join?" and invite a #healthynurse you know to join with you.
This challenge starts on May 9. Are you ready? Get started here.
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This was an interesting challenge. I did the walking lunges, push ups and donkey kicks. Who needs a gym membership 😉
#healthynurse I up the resistance on my bike for added strength training
I worked n my garden on May 13th. Planted a total of 26 tomato plants. Can’t wait for the fresh tomatoes and the sauces I can make
traveled on the 14th so I did stretches n then some cleaning which worked out my muscles
on the 15th I walked the beach n then did a fast walk for 1 hour along with some resistance strength training using my body weight. I love the exercise that you have been suggesting n I can already feel a difference
I finally joined a gym! I exercised in 5-minute intervals yesterday through 4 cardio machines. I then did some boxing. And boy, did boxing feel great! :)
Was able to do several of the mini exercises felt great to get mini workouts in
#healthynurse = my go to exercise is the rock step forward and back with alternating each leg
Didn't complete the challenge but did attend a hour long yoga class. 🤸♂️
Took yesterdays walk challenge at lunch and what a difference in the afternoon, this may become a habit!!
I was able to complete 4 of the exercises with some modification for my bad knees but the workout felt great.
Still sore from my workout Saturday, but I managed to do complete today’s challenge #healthynurse
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