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 individuals of all ages to build and maintain muscle, ensuring health and mobility as they age. This report emphasizes the importance of strength training with a focus on its 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 advises 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
• Incorporate a variety of exercises to maintain engagement

Types of Strength Training

Strength training does not necessarily require heavy weights or personal records at every session. Alternative methods include:

1. Bodyweight training
2. Lower-intensity resistance training such as resistance bands

These methods promote inclusivity and accessibility, supporting SDG 10: Reduced Inequalities by enabling all individuals to participate regardless of resources.

Core Muscle Training: Daily Exercise Safety

Unlike larger muscle groups in the arms and legs that require rest days, core muscles can be safely exercised daily. Core muscles include the abdominal muscles, deep core, lower back, hips, and pelvis. Daily core strengthening can:

• Stabilize the entire body
• Promote good posture
• Alleviate back pain

Regular core training contributes to SDG 3 by enhancing physical health and reducing injury risks.

Importance of Core Strength

Core strength is vital not only for aesthetic reasons but also for functional health:

• Maintains posture and stability
• Supports basic everyday movements
• Prevents back pain and reduces injury susceptibility

Signs of weak core muscles include stiffness, back pain, and sciatica. Strengthening the core aligns with SDG 3 by improving quality of life and reducing healthcare burdens.

Integrating Core Training into Daily Routine

Core workouts can be simple, time-efficient, and equipment-free, making them accessible to a wide population and supporting SDG 3 and SDG 10. Recommended steps include:

1. Commit to a five-minute core routine daily
2. Schedule workouts at convenient times (e.g., morning or before bed)
3. Choose 5-7 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

Repeating the sequence multiple times with rest intervals can extend the workout duration and effectiveness.

Supporting Tools and Resources

For structured guidance, individuals can utilize digital platforms such as the Start TODAY app, which offers daily core challenges and on-demand routines designed by expert trainers. This promotes SDG 9: Industry, Innovation, and Infrastructure by leveraging technology for health improvement.

Conclusion

Strength training, particularly core muscle strengthening, is a critical component of maintaining health and mobility, directly contributing to SDG 3: Good Health and Well-being. Accessible and inclusive training methods support SDG 10: Reduced Inequalities, while the use of technology enhances engagement and adherence, aligning with SDG 9. Encouraging daily core workouts can improve posture, reduce pain, and prevent injuries, fostering healthier communities globally.

1. Sustainable Development Goals (SDGs) Addressed

1. SDG 3: Good Health and Well-being
   • The article emphasizes the importance of strength training and core workouts to maintain muscle, mobility, and overall health.
   • It highlights prevention of back pain, posture improvement, and injury reduction, all contributing to better health and well-being.
2. SDG 4: Quality Education
   • The article provides educational content on safe exercise routines and the benefits of core strengthening, promoting health literacy.
3. SDG 10: Reduced Inequalities
   • The article promotes accessible forms of exercise such as bodyweight training and low-intensity resistance training, which can be done at home without expensive equipment, supporting inclusive health practices.

2. Specific Targets Under Identified SDGs

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. Health and Fitness Indicators
   • Frequency of strength training sessions per week (e.g., at least three times per week).
   • Improvement in muscle strength and mobility as a result of regular core and strength training.
   • Reduction in reported back pain and posture-related issues.
   • Engagement in daily core exercises and adherence to recommended routines.
2. Educational Engagement Indicators
   • Usage and downloads of educational fitness apps like the Start TODAY app.
   • Participation in daily core challenges and adherence to exercise guidance.
3. Accessibility Indicators
   • Availability and use of low-cost or no-equipment exercise options (bodyweight training, resistance bands).
   • Inclusivity in exercise recommendations suitable for various ages and fitness levels.

4. Table of SDGs, Targets, and Indicators

Source: today.com