Increasing your physical strength and endurance can be done in a number of different ways. With improved strength and endurance, you will be able to improve your performance in numerous sporting activities as well as with carrying heavier things for an extended period of time. The training needed for strength and endurance can vary somewhat, but it is possible to combine both to get the best possible results.

Your physical strength will determine how much weight you can lift and how much work you can accomplish. Endurance on the other hand will determine how long you can lift a weight as well as how long you can perform a physical task.

  • Number of Repetitions Matter

Weight training is very valuable for bodybuilders. You will need to focus more on lifting the maximum possible weight when building muscles. However, if what you’re after is to build your endurance, what you need is to focus more on lifting the weights as many times as you can. Your body will get used to lifting the weights through repetitions. Instead of increasing the weight immediately, try to do repetitions first when lifting. Keeping a record of how many repetitions and which weight you have lifted each time is a good idea. Also, try to increase the reps each time you work out.

  • Step Up Using a Bench

The bench step up is a very beneficial exercise that you can use to increase physical strength and endurance. This kind of work out will focus on your hamstrings and gluteals and is also very useful for all sorts of sporting activities which includes running.

This exercise is very simple and easy to do. All you have to do is to stand in front of a bench which is about the height of your knees. Then simply step up and step off onto the bench. It is important to make sure that you are controlled when doing this exercise to avoid injuring yourself. Repeat the action once you have resumed your starting position. The ideal reps for the bench step up are at least 20, and then try to increase the number each time. Hold dumbbells in your hands while moving them at the same time you step on the bench if you want to increase the difficulty level of your work out.

Leg Squats

This exercise is beneficial in building both endurance and physical strength. Leg squats concentrates on gluteals, hamstrings and quadriceps. What you need to do is to stand with your feet slightly apart and then place one leg slightly in front of your other leg on a step. Slowly lean forward until your knee is nearly level, and then return to your original position. Do this at least 10 times and then repeat 10 times on the other leg.


Hopping is a good way to increase endurance and to work on certain muscles as well. This will also provide coordination for your hip, ankle and calf muscles. This exercise is ideal for people who are training to run. The reason for this is because the activities between muscles are very much alike when you’re running. For 20 seconds, hop as much as you can, and then switch feet and repeat on your other leg. You can adjust a bit by bouncing while alternating your feet.

Does exercise help anxiety?

Different people face different situations differently. Some get anxious when speaking in public or when facing financial difficulties. However, nervousness may get frequent and eventually take control of their lives. Different treatments such as exercise have been recommended for anxiety. But does exercise help anxiety? Exercising is a powerful way of helping anxiety, and it does not have adverse side effects.

A study reveals that there is a strong connection between exercise and anxiety which you may have overlooked. The link between the two can assist you to live a life free of stress. Exercise is the best tool for helping anxiety because it is an activity that fights against the condition. Here is what has been proven about exercise and anxiety:

Tires the body

Evidence suggests that doing exercises makes the body tired thus making it easier to slumber with anxiety. Sleep is essential, but to many anxiety sufferers, it’s a struggle to get enough. Exercise, therefore, improves sleep thus helping manage tension.

Releases endorphins in the brain

Endorphins in your brain act as your body’s natural anesthetics and they are strictly discharged to stop exercise from causing pain. However, they take part in controlling your mood and relaxing the mind hence easing anxiety.

Prevents inactivity

Inactivity may sometimes cause anxiety or make the condition worse. Being active prevents the effects of inactivity on anxiety. Idle energy in your body creates tension through the mind causing fear to take place.  Staying active hinders the creation of anxiety.

Burning Cortisol

Cortisol is a hormone released by the body when you are under stress. Anxiety sufferers are likely to have excess cortisol. It has proven that movement reduces cortisol to the reasonable level. As a result, it averts many symptoms that lead to advanced anxiety like fatigue. This enables your body to run efficiently while avoiding constant uneasiness.

Keeps you in a good mental state

Good health is vital for every mental health matter. Exercise ensures that your body is healthy. A work out being the best healthy coping tool, helps you to spend time doing activities that good for your mental health.

Creates new, excitable neurons

A recent study has revealed that exercise creates new excitable neurons gamma-aminobutyric acid (GABA) neurotransmitter that slow down excessive neuronal firing. This helps to provoke a natural state of calm helping nervousness.

Exercise to help anxiety

When it comes to exercising, every simple movement is beneficial to your health. The benefits of an exercise to nervousness depend on its strength. Some of the exercises that can help with nervousness include walking, jogging, going to a gym, and remaining active most of the time.

Bottom line

Stating that exercise helps with anxiety may seem like a joke of the year but it isn’t. Besides, it is exceptionally useful in helping uneasiness. Exercise works in a different way to bring out effective results in dealing with nervousness. It is not about whether a work out helps or not but about your commitment and the benefits it brings to your body.


Can healthy lifestyle prevent cancer?

You are presumably reading this article because you are concerned about cancer prevention. You might have as well come across contradicting reports about the prevention of this disease. In some situations, the prevention method suggested by one researcher may be advised against in another research. Cancer prevention methods are still evolving, and new prevention tips are advised every day. However, it is the lifestyle choices that you make that determine your health situation. An unhealthy lifestyle can cause you to develop cancer. Living a healthy lifestyle can make a big difference in preventing cancer. Check out below how a good lifestyle aids in the prevention of cancer.

Avoid sterilizing your hands or home

The products used to clean the home, or the body can have an adverse effect. The antibacterial ingredient in body care products such as soaps, body lotions, and shower gels has been associated with cancer. Research has revealed that overuse of the antibacterial ingredient creates a new resistant bacteria. Switching to use of natural products such as baking soda and vinegar to do the cleaning can help avoid overuse of the antibacterial hence preventing cancer.

Eat healthy

Eating healthy is one way of managing weight. Being overweight may lead to having obesity which is the top cause of cancer. Eating a balanced diet helps reduce cancer risk. Avoid diets that increase the possibility of getting cancer such as red meat and salt-preserved foods. Eating vegetables, fruits, and high fiber food can lessen the possibility of cancer.

Exercise regularly

Exercising not only helps in weight lose but it also lowers the risk of some types of cancer such as colon and breast cancer. Performing exercises regularly can contribute to reducing the chances of cancer.

Avoid using tobacco   

Use of tobacco products such as cigarettes puts you at risk of getting cancer. Smoking has been associated with different types of cancer including lung cancer. Avoid using tobacco or any products associated with it.

Avoid much exposure to the sun

Sun is an essential element for healthy bones. But getting excess sunlight may cause damage to DNA leading to skin cancer. This type of cancer is preventable by protecting the skin against excessive sunlight. Make a habit of covering the areas exposed to the sun.

Get regular screening and vaccination

A healthy lifestyle does not only mean exercising; it also means being immunized against infections that may end up causing cancer. Some of the viral infections include Hepatitis B which increases the risk of developing liver cancer. Regular is also a major weapon in the prevention of cancer. Get screening for all forms of cancer from breast cancer to cervical cancer.

Final verdict

Well, now you have it; can a healthy lifestyle prevent cancer? Yes, it can. Make these simple lifestyle changes and move one step forward in cancer prevention. Cancer is the leading cause of the death in the world today, and living healthy is the biggest weapon to conquering this deadly disease. Its prevention depends on you. For more about cancer prevention, come back again.