Ask the young and muscle care may easily equate to keeping pectorals, abs, and other muscle groups consistently toned and tanned.

Technically, they’re not wrong. In fact, there is much research on how to increase muscle mass and strength and improve its overall definition. But of course, muscles do far more than just help us lift heavy machinery and feel good about ourselves. 

Muscles help us breathe, ensure blood circulates in our bodies, and aid in moving food through our guts. Thus, knowing and maintaining proper muscle care is vital to keeping our movement easy and pain free, especially as we age. 

Muscle care dos

1. Keep your muscles activated – You need not go to the gym to keep your muscles “fit.” Even at home or in the park, doing exercises that activate different muscle groups will help ensure that you can continue engaging in physical activities without straining yourself or getting easily exhausted. 

Our very heart is a muscle. When we do physical activity, we’re training our hearts to pump blood faster, giving it an exercise of its own. 

You can walk, jog, run, swim, dance as long as you do it safely and, especially if you’re not as young as you used to be, under the advice of your physician.

2. Wear protective gear – Whether it’s for your head, shoulders, knees, or toes, wearing the right protective gear while you exercise can save you from: 

• • The pain of a strain
  • The discomfort of moving around with a strained muscle
  • The interminable healing time that you could have otherwise spent in getting active or in other worthwhile activities

(Okay, the head isn’t really a muscle, but if you should go biking, wearing a helmet is strongly advised as it can save your life or your pocket from a really expensive medical bill.)

3. Hydrate – Your muscles can get dehydrated too. To ensure your muscles receives proper hydration, drink enough water throughout the day, especially in warm weather. A drink with electrolytes is advisable, but consult your doctor first should you have any allergies or contraindications to an electrolyte-filled drink, preferably, one that’s low in sugar (the good stuff).

Muscle care don’ts

1. Work through the pain – If your muscles hurt, they need either rest or the doctor. Working through the pain will only make it worse and what could have required only rest before could really need the doctor afterwards should a strain become more inflamed or twisted. 

2. Lift far beyond capacity  – Experts recommend to begin with smaller weights when training muscles. Heavy weights aren’t required to have healthy muscles. You can use smaller weights within your capacity and gradually increase the repetitions. Also, don’t forget to always have proper form. Especially if you have a health condition, best to consult your doctor before doing any lifting. 

3. Go straight into exercise – Warming up before an exercise lessens the chances of having muscle strains. Stretching or doing a light jog before plunging into an exercise routine can help loosen your muscles. Cool downs also decrease the likelihood of straining your muscles by doing post-exercise stretches before giving your muscles a rest.

Remembering these muscle care dos and don’ts can help retain your muscles’ elasticity and vigor as you age. While consistent physical activity paired with a healthy diet may appear as trite advice, it’s by no means trivial. It’s simply time-tested.