What are the muscle and bone strengthening recommendations from the PAGA for adults?

The recommendations from the Physical Activity Guidelines for Americans (PAGA) state that adults should engage in muscle and bone strengthening activities on at least two days a week. This is considered essential for promoting overall health, preventing loss of muscle mass and bone density, and reducing the risk of injuries and chronic diseases.

Strength training can involve various forms of exercise such as lifting weights, bodyweight exercises, or resistance bands, focusing on all major muscle groups. This frequency is important because it allows for adequate recovery while still promoting muscle growth and bone health. Engaging in strength-building exercises helps to improve functional abilities, which is particularly important as one ages.

Other specified frequencies, such as once or four times a week, do not align with the established recommendations for optimal health benefits. While exercising every day might seem beneficial, it could lead to overtraining and insufficient recovery for the muscles and bones, which is not advocated by PAGA. Therefore, aiming for at least two days a week strikes an appropriate balance for fitness and health outcomes.