Tips for healthy and strong muscles | Fusion - WeRIndia

Tips for healthy and strong muscles

Tips for healthy and strong muscles

Muscle health is important to do many activities. Young people have stronger muscles than older adults. However, if you follow certain tips, your muscles will be strong even in your old age.

Many studies reveal that higher muscle mass can lower the risk of diabetes and disability in older adults. Besides, it can also lower the mortality rate.

So, follow these tips for healthy and strong muscles:

As you know, protein plays a vital role in muscle health. Proteins help grow muscles and repair muscle tissues. Generally, athletes and bodybuilders consume a high-protein diet for strong muscles. Though a high-protein diet is not recommended for senior citizens, they should take the minimum required quantity of proteins for their day-to-day activities.

An inactive lifestyle is not at all good for health. So exercise moderately to keep up the health of muscles. Seniors need not do strenuous exercises, but simple activities like walking, wall pushups etc., regularly also help in this regard. Interested individuals can also take part in other activities like dancing, swimming, running, weightlifting etc. Health experts recommend working out for at least 30 minutes a day is required for muscle health.

Eat a healthy diet with whole-grain foods, vegetables, fruits, low-fat milk, eggs, poultry, fish, and unsaturated fats like walnuts, flaxseeds etc. Also, add foods that are rich in essential vitamins and minerals to your diet.

Sometimes, you may not get all nutrients through a diet. In such cases, you have to take dietary supplements to prevent the risk of deficiency. For example, many people have vitamin D deficiency due to their lifestyle. They can either consume vitamin D supplements or foods fortified with vitamin D. But, make sure that quality supplements are consumed.

As per some research, resistance training helps strengthen muscles. Weight training exercises and other such exercises help prevent muscle loss and retain muscle mass. Bone health is also important for muscle health. So maintain healthy bones.

Quit smoking and limit or stop alcohol consumption. Also, avoid eating pro-inflammatory foods like processed grains, refined sugars etc.

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