Our daily lives are composed of different activities that may or may not require physical exertion. While there are tasks that can be accomplished with minimum strength, there are others that are strenuous and need muscular power. The importance of keeping our muscular system healthy is often overlooked and being taken advantage of. Many people who are not health conscious would ignore the fact that the muscles in our body also need attention to keep it healthy and be able to support the body. It is essential to know how to keep your muscles in shape and also means having healthy cardiovascular, respiratory, and overall health.
The main role of our muscular system is to let us move freely and keep our body strong, preventing us from getting into accidents that may cause injury, pain, or cramps. Healthy muscles enable us to enjoy the things that we like doing, like exercising, running, swimming, dancing, and many more activities that require large coordinated motions.
The importance of physical fitness benefits not only our muscles but also our general wellness. People of any age require physical activity to maintain good health. It increases your life expectancy, improves your quality of life, and reduces risks of developing type 2 diabetes, heart diseases, and cancer.
Exercises to Help Strengthen Muscles
Exercises tailored for the muscles increase strength and flexibility. It makes your muscles work harder, increasing their density, size, and endurance. To be able to take good care of our muscles so we can keep them strong and healthy, here are some tips on how to keep your muscles in shape.
Weight lifting. Often performed using free weights such as dumbbells, weight machines, and resistant bands, weight lifting benefits the muscles by making them adapt to the stress making them stronger. It also reduces your body fat and increases your muscle mass.
Running or jogging. The common notion when we hear about running or jogging is that it strengthens your cardiovascular system, which is true. But this kind of exercise also benefits the muscles in the body. Running builds the muscles, particularly in the lower parts of the body, such as the glutes, quads, and hamstrings.
Push-ups. Training the upper part of the body, such as the arms, shoulders, and chest, is an effective way to build your muscles. It strengthens not only the upper body but also the lower back and your core.
Yoga. Yoga might seem like a relaxing kind of exercise, but it also helps the muscles. Yoga poses stretch the muscles and increase your range of motion hence beneficial to the improvement of flexibility.
Supplements Good for the Muscles
Just like helping your body maintain its general wellness, there are supplements that you can take to help you build and improve your muscle’s physical performance and discover how to keep your muscles in shape. Here are some;
Omega-3 Fish Oil. Omega-3 fatty acids are known for their wide array of health benefits. While it is famous for aiding heart health, it can also benefit our muscles. Aside from its ability to improve your workout quality by maintaining your muscle force during exercise, it also aids your muscle health while you age. According to a study, Omega-3 can boost muscle mass in older adults when combined with resistance training.
Cannabidiol (CBD). Nowadays, many people tend to use CBD oil for pain as a natural yet effective alternative to traditional painkillers. Due to its analgesic and anti-inflammatory properties, using CBD for muscle recovery can help to reduce inflammation, relieve muscle spasms, heal injuries and speed up post-workout recovery.
Curcumin. This is the main active ingredient of turmeric. Curcumin has been used for many centuries as a herbal supplement to help with different medical problems. According to a study, curcumin decreases the intensity of muscle pain and damage by reducing the creatine kinase (CK), and it also has an anti-inflammatory property.
Probiotics. These good bacteria help you absorb proteins, vitamins, and other nutrients much better. It may not take action directly to the muscles, but its efficiency starts in the stomach. Good bacterias from probiotics make protein readily available for the muscles and make fat burning easier.
Protein. Also known as the building block of muscles, protein maintains muscle mass and helps with muscle growth. When eating a high-protein diet, the body converts these proteins to peptides which are then used by the body to rebuild muscle fibres.
How to Take Care of Your Muscles
Taking care of your muscles is basically just like how you take care of your general wellness. Doing things that may affect or damage your muscles should be avoided to keep you healthy and in top shape. But, there are other extra considerations to take not to further assure that your muscles are being taken care of properly.
Cut back on alcohol. Alcohol consumption increases the cortisol in our body. This is known as the stress hormone, which destroys the muscles, especially if you are trying to build them. Also, it is a misconception that alcohol can help with the pain. It can make the condition worse, and it is also detrimental to muscle recovery and wound healing.
High-protein diet. If you want to stimulate muscle growth, lose some weight, and increase your metabolism, a high-protein diet is a way to go. Including protein in your diet can increase your muscle mass and strength. According to a study, increasing protein in the diet can reduce cravings, hence avoiding unnecessary food intake and leading to weight loss.
Hydrate. Keeping hydrated makes the muscles function better. It helps maximise physical performance, tolerate more pain and aids with weight loss. Also, since 1.5% dehydration reduces muscle strength by one rep, which affects muscle growth in both strength and size, proper water intake can improve muscle growth.
Muscles Massage. Muscle massage helps relieve muscle tension, pain, and spasm. It also helps improve the blood flow circulation, which carries the oxygen, calcium, and iron that are essential in making the muscles healthy and strong.
It is always important to pay attention to different parts of our body. Taking care of our muscles not only makes it easier for us to move around but also benefits our general wellness. Remember, it is essential that we prepare our muscles properly by stretching when doing strenuous activities to avoid unnecessary injuries.