7 Steps for Strong & Healthy Muscles that Last a Lifetime!
An important part of aging well with Optimal health and vitality is about having Strong, Healthy muscles that will last you a lifetime. I am not talking about pumping iron and building muscle. I am talking about maintenance. Your muscles need regular maintenance in order to avoid fatigue and weakness. Always to remember that your heart is a muscle so you are building a stronger heart.
Remembering that from the time you were born, you began to Age. Follow the Steps in this article to improve your muscles “No Matter How Old You Are” Every organ, bone and tissue in your body is supported by your Muscles. Therefore it is Pretty Important for you to Keep you Muscles in Good Health to have “Optimal Health for you Whole Life”.
7 Steps to have Strong and Healthy muscles – No Matter What Your Age or Stage of Life
1. Diet as with every part of your body – to have it functioning at its Peak, what you eat is Vitally important. Good quality protein, now this doesn’t mean huge amounts of animal protein there is just as much protein in vegetables, in cup of broccoli for example there is as much protein as there is in a steak. Other healthy sources of protein include: roasted nuts, quinoa, beans, white poultry meat, turkey, fish, yogurt and eggs.
Three serves of protein per day, serving size being that of the palm of your hand. Yogurt is also a great source of calcium for healthy bones and you can include 1 cup of Organic Greek yogurt per day. To support healthy muscle detoxification this helps to allow your muscles to be more flexible base your diet on the principles of alkaline forming foods. By paying attention to your diet you will also prevent painful joints and muscles becoming tight.
2. Exercise – I cannot emphasize enough the importance of exercise, even if you have a job that requires a great deal of activity, lifting and moving all of the time. Then the exercise you will need is either a 30 minute brisk walk every day or swimming this will help to protect your muscles from damage. Yes and you know the old saying if you don’t use it, you will lose it.
I know that the vibrant, healthy elderly people I come across always emphasize two things – Diet and Exercise. Brisk walking and swimming help to also maintain cardiovascular health. There are also resistance type exercise such as Yoga, Pilates and Tai Chi these strengthen what is known as you inner core strength, agility and your brain believe it or not.
3. Hydration – As you may be well aware 8 glasses of filtered water per day is the recommended quantity to remain hydrated. So Why Water? First and foremost it is the only beverage that doesn’t have any dehydrating effect so this is vitally important when you are wanting to remain hydrated.
Dehydration leads to toxicity building up within your bloodstream, muscles and tissues. When your body isn’t efficiently hydrated you will become tired, lethargic, have difficulty thinking and remaining focused. Your muscles, seeing as we are specifically talking about them here will become toxic, this causing them to become tight and rigid leading to pain in both your muscles and your joints.
4. Supplements – Should you be taking extra supplements to support healthy muscles. If you are eating a healthy diet a mentioned the answer to this question is most likely NO! However if you are just getting yourself into a healthy eating regime these are the main essential vitamins required for muscular health:
- Calcium—Healthy muscles depend on sufficient amounts of calcium. Unless you eat plenty of at least two serves of dairy per day such as 1 cup of yogurt, cottage cheese each being approximately 300 mg , you may not be consuming enough of this important mineral. However if you improve your calcium intake with the foods you eat, this is far more beneficial than by taking supplements. All you need is 1000 mg per day and you will notice a difference. Other sources to include throughout your day to top up your quantity are roasted almonds, green, leafy vegetables, sunflower, sesame seeds these can be added to salads and vegetable dishes. You’ll notice a big difference in how you feel when you get at least 1000 mg per day.
- Magnesium—Magnesium is a prerequisite for muscles to function, and athletes require extra amounts of it for endurance. The daily recommended amount is 400 mg per day, if you are deficient it will show up quickly within your muscles. There is quite the list of ailments related to magnesium deficiency. Some of these ailments are poor quality sleep, abnormal blood pressure, asthma, weight gain, chronic fatigue and improper digestion. You can both easily and naturally supplement your magnesium by enjoying a diet rich in leafy green vegetables, seeds, cocoa bean, wild rice, mushrooms, artichokes, brown rice, nuts and whole grains.
- Potassium—Potassium levels are one of the first things to check when your muscles feel “off.” Eat two or three of these foods daily a banana, pear, sweet potato, a cup of spinach, beet leaves or an apple. provide over 400 mg of potassium per serving.
5. Stretching – Warming up and Cooling down: Prevention of injury is also beneficial to having healthy muscles. Often left out as part of a workout, or exercise program or playing of sports. Pre workout or sporting activity to warm up this can be done by stretching your muscles and ligaments. This helps with blood flow to your muscles, joint flexibility and improved range of movements. Assist with sustaining strong and healthy muscle movement. Cooling down, once again slow stretching movements allowing your muscles to come to a point of rest slowly. This will prevent muscular soreness as much as possible.
6. Managing Stress – I am sure that you have noticed that during times of when you are feeling anxious, agitated or overwhelmed your muscles will tighten. Especially your neck and shoulder muscles. If this isn’t address then it will lead to further problems associated with your back and nervous system. During these times it is vitally important to reduce your activities and prioritize only the one’s that must be done for that day or time period.
In times of emotional stress and trauma it is important to take care of yourself with a nice warm, bubble bath including a couple of drops of lavender oil and a half cup of Epsom Salts. Epsom salts is also a great way to improve your magnesium levels and this in turn will also support your nervous system. Long gentle walks, walking and swimming are the two best exercises other than a great massage for alleviating muscular tension and tightness.
7. Sleep – Sleep is your great repair time. It is overnight that your body repairs all of its organs and functions. This includes your muscles, they need rest to repair, build and restore their energy. You need 7 – 8 hours sleep per night to support the healthy restoration and repair of your muscles, as well as all of your bodily functions.