Improve your strength to help with everyday tasks

It's not just professional athletes and regular gym-goers who build muscle. We often overlook how much strength we need to use during our daily tasks, from lugging groceries home to getting on and off a bus. Increasing our overall strength is also vital for protecting ourselves from pain and injury, and being able to live independently as we get older.

A few ways to build muscle that work well both at home and at the gym include lifting weights, using resistance bands and making use of your own body weight. If you struggle with climbing stairs, sitting and getting up, one of the simplest, and best, lower body exercises is squats. Start with 10-15 reps for two or three sets and increase the count as it becomes easier to complete. Or, if a full squat is too challenging, simply practice controlled sitting and standing without using your hands while being mindful of which muscles you’re using.

If carrying heavy shopping bags and tidying up the house are tough on your body, try to squeeze in some push-ups. They’re one of the easiest upper-body exercises to get the hang of and make carrying things easier by improving the muscular strength in your arms, chest and shoulders. Don’t worry, if you don’t have enough strength to do a full push-up from the floor, start by leaning on a wall or chair. The further from the floor, the easier it’ll be.