When people think about health, they often focus on weight or heart health. But there’s another key part of good health that often gets overlooked: muscle.
Muscle is important for more than just lifting heavy things. It supports movement, balance, metabolism, and even protects against injury. Regardless of a person’s age, building and maintaining muscle can lead to better health and a higher quality of life.
Muscle and metabolism
Muscle burns more calories than fat, even at rest. This means that the more muscle a person has, the higher their resting metabolic rate.
As people age, they naturally lose muscle. This process is called sarcopenia. This muscle loss slows down metabolism, making it easier to gain weight. Strength training and regular movement can slow or even reverse this process.
Supporting mobility and independence
Strong muscles are essential for daily activities like climbing stairs, carrying groceries and getting up from a chair. Without enough muscle strength, even simple tasks can become difficult.
Maintaining muscle mass, particularly through strength training, enhances balance, reduces the risk of falls, and helps older adults maintain their independence for a longer period.
Protecting bone health
Muscle and bone health go hand in hand. When muscles pull on bones during activity, it stimulates bone growth and strength.
Strength training exercises, such as lifting weights, using resistance bands or doing bodyweight exercises can help prevent bone loss and reduce the risk of osteoporosis.
Blood sugar and heart health benefits
Building muscle can also help control blood sugar levels and lower the risk of insulin resistance. Muscles use glucose for energy, which can lower blood sugar and reduce the risk of type 2 diabetes.
Additionally, strength training has been shown to improve heart health by lowering blood pressure and improving cholesterol levels.
How to build and maintain muscle
Building muscle doesn’t require heavy weights or expensive gym memberships. Simple, regular exercises can make a big difference.
Bodyweight exercises, such as squats, lunges, push-ups and planks, can be done anywhere.
Resistance bands offer a cost-effective way to add resistance to various movements.
Household items like canned goods or water jugs can be used as light weights for resistance exercises.
Aim to include strength-building activities at least two days a week for optimal health.
Protein and muscle health
Eating enough protein supports muscle repair and growth.
Good sources include:
- Eggs
- Beef, bison and venison
- Pork
- Chicken and turkey
- Fish
- Beans and lentils
- Greek yogurt
It’s important to include a source of protein with every meal to support muscle maintenance.
Rest and recovery matter
Muscles need time to repair and grow after exercise. Getting enough sleep and allowing for rest days between strength training sessions are both crucial for maintaining muscle health.
Final thoughts
Muscle is more than just strength. It’s a key part of good health, supporting metabolism, mobility, balance and overall well-being.
No matter your age, it’s never too late to build or maintain muscle. Simple exercises, a balanced diet and regular activity can help people stay strong, healthy and independent for years to come.
Holly Bertone is a certified holistic health coach, who practices in Chambersburg.
