Table of contents:
- How to maintain muscle health that is worth a try
- 1. Maintain ideal body weight
- 2. Sufficient water needs
- 3. Practicing correct posture
- 4. Exercise regularly
- 5. Eating foods that are healthy for muscles
Humans use their body muscles from waking up in the morning until returning to sleep. Healthy and strong muscles allow you to move freely and enjoy various activities. So that you avoid various muscle disorders, such as muscle pain, muscle cramps, weak muscles, here are some ways to maintain muscle health that can be done in daily activities.
How to maintain muscle health that is worth a try
Maintaining healthy muscles does not only have to work on the bodythe gym which costs a lot. There are several other tips for maintaining healthy muscles, such as the following:
1. Maintain ideal body weight
Believe it or not, it turns out that being overweight is also not good for your muscle health. This is because body weight that is above the normal limit can put greater pressure on the muscles of the body. Therefore, the body has to work harder.
This also causes the body's muscles to tire more easily and get tense quickly. As a result, you will feel discomfort in your muscles while you are on the move.
To maintain muscle health, you need to maintain an ideal body weight. To do this, try to live a nutritionally balanced diet and limit your intake of foods high in saturated fat and cholesterol.
In addition, to avoid one of the causes of muscle pain, you also need to regularly exercise for at least 30 minutes a day. You can do this at least five times a week. The goal, to burn the extra calories that cause weight gain.
When your weight is at normal levels, you have been trying to make your muscles less painful and prevent various other health problems.
2. Sufficient water needs
Lack of water intake can result in impaired absorption of nutrients by muscles. The muscles in your body end up unable to absorb the potassium and magnesium which are needed to maintain electrolyte balance.
Lack of water intake, especially after exercise, will make your body tired quickly and cause muscle cramps. In fact, dehydration can also trigger muscle weakness and loss of body coordination.
Therefore, to maintain healthy muscles, you need to meet your body's needs for fluids every day. One way to meet your body's fluid needs is to consume at least two liters of water or the equivalent of eight glasses of mineral water.
By paying attention to your body's fluid intake, you have made efforts to maintain muscle health as well as overall body health.
3. Practicing correct posture
One of the causes of muscle pain is the habit of doing the wrong posture, whether you are standing, sitting or lying down. If you want to manage pain without using muscle pain medication, try to get into the habit of good posture.
One of the simplest ways to maintain muscle health can be started by correcting sitting posture. If you are used to sitting hunched over, then it is time to stop this bad habit. The reason is, the wrong posture will put an additional burden on the bones and muscles so that both of them need to work harder.
When in a seated position, try to sit up straight while relaxing your shoulders. While driving a car, use the seat back to support your back. When standing, don't slouch and rest on your knees. Get in the habit of standing straight with your shoulders relaxed.
4. Exercise regularly
According to the University of Michigan, if you want to maintain healthy muscles, regular exercise can be an option for you. All types of movements in sports can indeed train muscles, but there are certain types of exercises that can be applied and are more effective for maintaining muscle health.
For example, aerobic exercise like jogging, swimming, and badminton are quite effective in increasing muscle strength, maintaining heart health, and burning fat.
Another way to keep your muscles healthy is to do resistance training. Apart from increasing strength, this exercise can also increase body muscle mass and strengthen the heart muscle. You can start with lifting weights gradually.
Make sure to warm up and cool down before and after exercise. The habit of neglecting to warm up and cool down can also lead to muscle injury, one of the causes of muscle aches and pains.
Do each movement correctly, because without warming up and cooling down properly, your risk of experiencing muscle pain or myalgia is even greater.
5. Eating foods that are healthy for muscles
Foods that are good and healthy for muscles do not have to be rich in protein, but also contain carbohydrates and fats in balance. If you are active in sports or doing physical activity, you need to increase your consumption of these foods to replace lost calories.
Examples of foods that are rich in nutrients that you can try are eggs, salmon, tuna, chicken breast, red meat, beans and legumes, and cheese. You can take protein powder if necessary, but adjust the amount according to your body's needs.
To maintain muscle health, also pay attention to the intake of vitamins in the body, such as vitamin D which can help the body absorb calcium, so it is good for muscle and bone health. The reason is, vitamin D deficiency can also cause muscle pain.
Actually, you don't need to rush through the tips above. Of course, you can apply a variety of ways to maintain muscle health above by making it part of your daily activities and routines.
Slowly but surely, practice a healthy lifestyle that will not only benefit your muscle health, but also your overall health.
