Trainer Reveals the 1 Body Part It’s Safe to Work Out Every Day – TODAY.com

Report on Strength Training and Sustainable Development Goals (SDGs)

Introduction

Strength training is essential for all individuals to build and maintain muscle, ensuring health and mobility throughout aging. This report emphasizes the importance of strength training in alignment with the United Nations Sustainable Development Goals (SDGs), particularly SDG 3: Good Health and Well-being.

Recommended Strength Training Frequency

Stephanie Mansour, a personal trainer and weight-loss coach, recommends engaging in strength training at least three times per week. She suggests including strength training every other day to maximize muscle gains while avoiding overtraining.

• Strength training frequency: minimum three times per week
• Rest days are crucial for muscle recovery
• Incorporation of bodyweight and low-intensity resistance exercises is beneficial

Core Muscle Training: A Daily Safe Practice

Unlike larger muscle groups such as legs and arms, core muscles can be safely trained every day. Core muscles include the abs, deep core, lower back, hips, and pelvis. Daily core workouts contribute to:

1. Improved posture and stability
2. Reduced back pain
3. Enhanced overall body strength

Mixing various core exercises prevents boredom and promotes continuous improvement. The Start TODAY app offers daily core challenges and on-demand routines to support this practice.

Significance of Core Strengthening in Relation to SDGs

Core strength is vital for basic everyday movements and injury prevention, directly supporting SDG 3: Good Health and Well-being by:

• Maintaining proper posture
• Preventing chronic back pain
• Reducing risk of injuries

Indicators of weak core muscles include stiffness, back pain, and sciatica. Recognizing the importance of daily core training facilitates the integration of effective routines into daily life, enhancing physical health and quality of life.

Implementing Core Workouts: Practical Guidelines

Core workouts can be simple, time-efficient, and performed at home without equipment. Recommended steps include:

1. Commit to a five-minute daily ab routine
2. Schedule workouts at convenient times (e.g., morning or night)
3. Select 5 to 7 exercises from the following list:

• Pelvic tilt
• Plank
• Side plank
• Mountain climbers
• Flutter kicks
• Reverse crunches
• Russian twist
• V-sit
• Bicycle crunch
• Toe taps
• Heisman
• Inchworms
• Situps
• Plank dips
• Cobra

For extended workouts, repeat the sequence three times with rest intervals. The Start TODAY app provides expert-designed daily core challenges to facilitate consistent practice.

Conclusion

Incorporating regular strength training, especially daily core workouts, aligns with the Sustainable Development Goal 3 by promoting health, well-being, and injury prevention. Combining these exercises with a nutritious diet and cardiovascular activity enhances both visible and functional fitness outcomes, contributing to sustainable health improvements.

1. Sustainable Development Goals (SDGs) Addressed or Connected

1. SDG 3: Good Health and Well-being
   • The article emphasizes the importance of strength training and core exercises for maintaining muscle, mobility, posture, and preventing back pain, which directly relates to promoting good health and well-being.
2. SDG 4: Quality Education
   • By providing expert advice and educational content on safe and effective strength training routines, the article contributes to quality education about health and fitness.
3. SDG 10: Reduced Inequalities
   • The article promotes accessible fitness routines such as bodyweight training and low-intensity resistance exercises that can be done at home without equipment, supporting inclusive health practices.

2. Specific Targets Under Those SDGs Identified

1. SDG 3: Good Health and Well-being
   • Target 3.4: By 2030, reduce by one third premature mortality from non-communicable diseases through prevention and treatment and promote mental health and well-being.
   • Target 3.8: Achieve universal health coverage, including access to quality essential health-care services and access to safe, effective, quality, and affordable essential medicines and vaccines.
2. SDG 4: Quality Education
   • Target 4.7: Ensure that all learners acquire knowledge and skills needed to promote sustainable development, including health and well-being.
3. SDG 10: Reduced Inequalities
   • Target 10.2: Empower and promote the social, economic and political inclusion of all, irrespective of age, sex, disability, race, ethnicity, origin, religion or economic or other status.

3. Indicators Mentioned or Implied to Measure Progress

1. Indicators Related to SDG 3
   • Prevalence of musculoskeletal conditions such as back pain and posture-related ailments as a measure of health outcomes improved by strength training.
   • Frequency and consistency of strength training exercises (e.g., number of days per week of core workouts) as a behavioral indicator of health promotion.
   • Reduction in reported pain and mobility issues linked to weak core muscles.
2. Indicators Related to SDG 4
   • Access to and usage rates of educational fitness resources such as the Start TODAY app and online workout challenges.
   • Engagement metrics with expert advice and instructional content on strength training.
3. Indicators Related to SDG 10
   • Availability and adoption of low-cost, equipment-free exercise routines accessible to diverse populations.
   • Participation rates across different demographic groups in home-based fitness activities.

4. Table of SDGs, Targets, and Indicators

Source: today.com