Having strong muscles is important to overall health. And, when you’re healthy, you look and feel better. Here are six simple steps to take each day to keep your muscles strong.
1 ) Build Muscles
Your heart, mind, and your joints will thank you for building muscles. You don’t have to lift heavy weights and it won’t take a lots of your time, either. Rejuvenating muscles is easy with resistance training. Just start with light weights and do 3 sets of 8 to 12 repetitions. Once you can do that without a problem, increase the weight.
And, don’t just focus on the arms–think of the entire body. You might even want to consider Pilates or yoga, which are excellent strength-building exercises.
2 ) Get Natural Vitamin D
Vitamin D can help improve muscle weakness, according to research. So, fit some sunshine into your daily routine. All you need is about 15 minutes of exposure to morning sunlight WITHOUT sunscreen. Also, it’s important to note that muscle waste can occur with vitamin D deficiencies — something we in the northern hemisphere have to deal with. So, you might also want to consider adding vitamin D supplements to your diet, especially during the winter.
3 ) Eat Antioxidant-Rich Foods
A diet rich in antioxidant foods will help your body be healthier. Here are some examples: leeks, onions, garlic, eggplant, grapes, berries, pumpkin, mangoes, pomegranates, apricots, carrots, spinach, parsley, seafood, lean meat, milk, and nuts.
4 ) Ramp Up Your Protein Intake
Although most people think they are getting enough protein in their diet, they were wrong. Only 17% of adults surveyed knew the amount of protein adults needed. According to the U.S. Dept. of Agriculture, a 150-pound person needs 54 grams of protein per day. Here’s an online calculator to help you figure out your nutrient and protein needs according to your weight.
So, eat foods that have lots of protein in them, like eggs, Greek yogurt, chicken breast, turkey, canned tuna, lean beef, cheese, nuts, and broccoli, for example. Remember to include protein in all your meals.
5 ) Take Quality Supplements
Discount supplements just don’t cut it. And if you want to have strong muscles as you age (crucial to enjoying an independent life), you will need to add supplements to your diet. Quality supplements are made with the best ingredients and without cutting corners.
6 ) Get Up and Go
An active lifestyle is key to keeping your muscles strong. Take the stairs and forget the escalator, leave the car behind and walk, go hiking or cycling–just move!