One anti-aging secret is exercise for healthy muscles. Here is a brief summary of an article I read recently about how healthy muscles slow aging, what is the best mix of exercises for healthy muscles, and what foods are best to eat for healthy muscles.
How healthy muscles slow aging
Weak muscles can have adverse affects on your health. Healthy muscles are critical for avoiding conditions like heart disease, obesity, diabetes, cancer and Alzheimer’s which all have insulin resistance components. Using your muscles can slow brain degeneration. Muscles have an effect on our body’s ability to make proteins. Healthy muscles can also improve your ability to use fats for energy and for building cells. You have more energy when your muscles are healthy. Reversing muscle loss can improve life expectancy, and improve overall health, focus, memory and libido.
Best exercises for healthy muscles
To maintain your muscles you should exercise a little throughout the day rather than a lot in one block of time. Four types of exercise are needed for good muscle health:
- stretching (think Yoga);
- rolling (using a foam roller) or massage;
- resistance training (using weights or stretch tubing);
- cardio (walking, biking, elliptical to increase breathing and heart rate).
Stretching lengthens muscles and should be done to increased heart rate and sweating.
Rolling or massage squishes out deep sore spots and improves the brain’s awareness of the muscles.
Weight training increases muscle function and helps prevent cardiovascular disease while strengthening bones and muscles.
Cardio exercise in the form of interval training improves insulin sensitivity and energy while reversing cellular aging and muscle loss.
Eat the right foods for healthy muscles
To build muscles you need to eat and digest good high quality protein in just the right amounts ( not too much or too little). Good probiotics help your digestive system properly absorb those proteins. Also eating a wholesome diet of fresh, organic fats, proteins and vegetables can give you the building blocks for muscle repair, maintenance and building.
From the article: Sarcopenia- Out of the Duff Zone into the Buff Zone by Jack Tips, PhD, CCN in the November 2016 The American Chiropractor