When we think about health and wellness, topics like heart health, mental well-being, or weight management often take center stage.  However, muscle health is a crucial component of overall health that is so often overlooked.  Strong, healthy muscles play a vital role in mobility, metabolic health, injury prevention, and maintaining a high quality of life…..especially as we age.

Why Muscle Health Matters

Mobility and Independence

Muscles are responsible for every movement we make.  As we age, our muscle mass naturally declines.  This can lead to weakness and loss of independence.  Maintaining muscle health allows to navigate life’s daily tasks, therefore maintaing quality of life as we grow older.

Metabolic Health

Muscle tissue is very metabolically active, meaning it burns calories even at rest.  Sporting healthy muscle tissue improves insulin sensitivity, therefore assisting with blood sugar regulation.  This significantly reduces the risk of developing metabolic disorders such as type 2 diabetes.

Injury Prevention

Strong muscles support and stabilize our joints, reducing the risk of injuries during daily activities or exercise.

Bone Health

This may come as surprise, but muscle health and bone health are closely linked.  Resistance training not only strengthens our muscles, but also improves bone density.  This in turn reduces the risk of  developing osteoporosis and prevents fractures.

Mental Well-being

Regular strength training and physical activity release endorphins, boosting mood and reducing stress.  Studies show that regular strength training can greatly benefit those who suffer from ADHD.  Additionally, feeling physically strong seems to translate into feelings of strength in all aspects of life.

How to Maintain and Improve Muscle Health

Incorporate Strength Training

Strength training exercises like lifting weights, using resistance bands, or utilizing your own bodyweight are essential for building and maintaining muscle mass.  Aim for at least two strength training sessions per week targeting all major muscle groups.

Prioritize Protein

Protein is crucial for muscle growth and repair.  Be sure to make clean protein sources part of your nutrition plan.  For those with high activity levels, or those who follow a plant based diet, consider supplementing with protein powder to hit your quota.

Stay Active

Beyond structured workouts, try and stay active throughout the day.  Maybe you make a commitment to walk during your lunch hour, or do a few wall pushups while waiting on the fax machine.  Whatever it is, unstructured activity matters and can greatly contribute to overall muscle health.

Stretch and Recover

Flexibility and recovery are important too!  Incorporate stretching, yoga, or foam rolling into your routine to maintain flexibility in your muscles and reduce post workout soreness.  Contrary to popular belief, muscles grow and repair while at rest…..not in the gym.  Ensure you’re prioritzing sleep and scheduling off days within your program to allow for optimal recovery.

The Takeaway

Muscle health is a cornerstone for overall well-being that deserves attention at every stage of life.  By incorporating regular strength training, prioritizing a balanced diet, staying active, and honouring recovery you will be well on your to optimal metabolic health!

Let’s prioritize muscle health—it truly is the key to living the best life possible!