5 Ways to Maintain Muscle Health

image of a woman planking to maintain muscle health

To prevent your muscles from straining, it’s important to maintain muscle health. In addition, keeping healthy muscles will allow you to gain muscle strength for better performance.

Your Muscle Health Matters

Before you start your exercise routine, you need to warm up at least 10-20 minutes. Focus on the muscles you’re going to use during your workout. Try a light jog, brisk walk, or light weight training to prepare yourself for the intense activity. After you workout, cool down for about 10-20 minute just like your warm up, but do it at a slower pace.

Use TENS and EMS Units

If you happen to work out frequently, you will need a TENS and EMS unit. Luckily, some devices are engineered to have both settings on one single machine. These are designed to send low-voltage pulses that stop pain signals from reaching the brain making you feel relaxed after a workout. These TENS units are perfect for athletes and people who work in labor as they continuously stress their muscles.

Stretch

Spend about 10-15 minutes stretching to reduce muscle tears. You want to hold every stretch for at least 30 seconds to allow your muscles to become flexible. Not only will this task make you flexible, but you’re less likely to get injured.

The best time for you to squeeze in some stretches is during warm ups right before you do anything intense. This will help you reach a full range of motion, and you’ll feel more energized to tackle the workout.

Diet

The food you eat can impact your muscle health. Your diet helps your muscles function properly, repair themselves, and strengthen. It’s imperative to add vitamins, minerals, healthy fats, protein, and carbohydrates into your daily consumption.

Protein: Our muscles are mostly made of proteins. It’s essential to include protein into the diet to replenish what you’ve lost during a workout. Proteins include milk products, eggs, fish, meat, and chicken.

Carbohydrates: Consider carbohydrates as fuel to your body. They promote the release of insulin so make way for muscle creation. To add carbohydrates, east fruits, vegetables, and whole grains to your diet.

Fats: The good kind of fats are helpful in muscle recovery. Include olive oil, peanut oil, fish oils, flaxseed, and walnuts.

Vitamins and Minerals: When you eat all the food listed above, you’ll get all the essential vitamins and minerals you need. If you want to add more into your diet, you can take multivitamins.

Drink Water

There are so many good things about water and muscle health is no exception to that. Stay hydrated as much as possible as this can help with your digestive functions, kidney functions, and blood flow. It will also provide electrolytes to your body which is necessary for muscle control and strength. The average person should consume about half a gallon for a day, but when you’re active, it should be more.

Stay Active

One of the most important parts to muscle health is staying active. Individuals who exercise tend to have stronger muscles than those who don’t. Luckily, you can benefit from any kind of exercise as long as it’s working against gravity. It’s imperative to keep your muscles healthy as they break down over time. Consider weight-bearing exercises like dancing, jump rope, jogging, and running for at least 30 minutes a day.