Strength training

Muscular fitness is another key component of a fitness training program. Strength training can help you increase bone strength and muscular fitness, and it can help you manage or lose weight. It can also improve your ability to do everyday activities. Aim to include strength training of all the major muscle groups into your fitness routine at least twice a week.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training.

Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or sand — may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try pushups, pullups, abdominal crunches and leg squats.