Our muscle plays a critical role in allowing us to lead a healthy and active lifestyle.
We’re here to look at ways to improve overall muscle health so you can enjoy all activities of life at every age.
Early prevention of muscle loss and building your muscle reserve are crucial factors to maintaining quality of life as we age. Since muscle mass peaks at the age of thirty, paying attention to muscle health now than later is important.
Time to prioritise your muscle health and here is where you start.
Shop for a Balanced Diet
I’m sure you’ve heard it a million times “eat a balanced diet”. But there is a reason you’ve heard this phrase… it’s because it’s TRUE.
You should consume a variety of macronutrients which are made up of protein, fats, and carbohydrates. When shopping in a grocery store, look for whole foods. Stay away from boxed items/processed foods – these tend to be found in the middle aisles of a grocery store.
Below is a list of healthy options to help you shop.
Proteins:
- Lean beef
- Chicken
- Eggs
- Greek yogurt
- Fish
- Cottage cheese
- Tofu
- Soy
- Tempeh
- Seitan
Fats:
- Avocados
- Cheese
- Eggs
- Fish
- Nuts & Seeds
- Olive oil
Carbohydrates:
- Oats
- Potatoes
- Quinoa
- Prunes
- Pumpkin
- Buckwheat
- Beets
- Bananas
- Carrots
- Beans
- Any fruit or vegetables fit into this category
Shop for an Exercise Routine
While nutrition is a key factor in leading a healthy lifestyle, it’s not going to build your muscle reserve.
What will build your muscles? Exercise.
So, the next thing you need to start shopping for is an exercise routine. This can be a daunting or overwhelming task. But don’t fret, here are some different options that may spark your interest:
- Biking
- Bodybuilding
- Bodyweight exercises (push-ups, squats, burpees, lunges, etc.)
- Boxing
- Cross-country skiing
- CrossFit
- Dancing
- Frisbee
- Golfing (lose the cart)
- Join a team sport (soccer, volleyball, kickball, softball)
- Kayaking
- Martial arts
- Paddle boarding
- Powerlifting
- Rock climbing
- Rollerblading
- Skiing / Snowboarding
- Slacklining
- Snowshoeing
- Swimming
- Tennis
- Trampolining
- Trapeze, Circus or Aerial Silks
- Walking / Hiking / Jogging
- Weightlifting
- Yoga
When starting a new exercise routine, be sure to ease in. Start with 10-20 minutes a couple times a week and keep increasing volume overtime. A good goal would be to workout 3-5 times per week for 30-60 minutes. If your day only allows for 10-20 minutes that’s fine too. Doing some type of physical activity is better than none.
At the end of the day, if you hate the style of exercise you’re doing, then you won’t stick to it. Find something you enjoy and love to do so it doesn’t feel like work.
