Maintaining an active lifestyle requires keeping your muscles happy and healthy. This can be easily done by implementing the following cost-friendly and hassle-free strategies below:
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Invest in regular stretching – straight after your exercise session as it not only loosens muscles to keep them flexible and increase overall range of motion, but in doing so, helps to prevent exercise-induced injury. Try weaving in at least 10 minutes of stretching post-exercise and make it a regular habit as consistency is key for long-term improvement!
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Feature plenty of sleep – in your post-workout recovery routine to help with muscle restoration and repair. During the deep phase of sleep, a hormone called growth hormone is released, along with oxygen and nutrients. These are all diverted to muscle tissue to rehabilitate cells and stimulate growth. Inadequate sleep can reduce the level of growth hormone released and therefore impact your body’s capacity to support and maintain good muscle health and function. Aim for 7-9 hours’ sleep per night for optimal health as per the National Sleep Foundation’s recommendation[1].
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Take a plunge in a cold bath – or if you’re game enough, one filled with ice! Cold water immersion, as it is more formally recognised, has shown to reduce muscle soreness and accelerate fatigue recovery[2]. If you don’t have a bath, don’t worry! Instead, replicate this effect by having a cold shower.
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Get adequate protein – as it is a super essential macronutrient for muscle growth and repair. For It is recommended that adults get 0.8 grams per kilogram of body per day for optimal muscle health[3]. Incorporate good protein sources such as lean red meat, poultry, fish, tofu, legumes and protein powder at every meal daily.
- Magnify your intake of magnesium – as it’s an incredibly important mineral for muscle health as well as energy production. Magnesium works hand in hand with calcium (another mineral), which are tightly involved in regulating muscle relaxation and contraction for movement. When magnesium levels drop too low, your more susceptible to experiencing muscle cramps and spasms. Those who engage in frequent exercise are particularly vulnerable as they have greater magnesium requirements to support their higher energy needs and offset losses through sweat.
Need more magnesium in your life? Consider a product in the Herbs of Gold Magnesium Range. Herbs of Gold Magnesium Forte is a high-strength formula featuring a blend of four bioavailable magnesium forms. For on-the-go support, opt for Herbs of Gold Magnesium Chewable, which provides 150mg of elemental magnesium in each delicious raspberry-flavoured tablet. If tablets aren’t your thing, why not try Magnesium Muscle Cream, a skin-friendly, fragrance-free formula that delivers magnesium through the skin, supporting muscle health and muscle relaxation.
Whether you encompass one or all four of these strategies, just know your muscles will be grateful for it!
[1] Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Ware, J. C. (2015). National Sleep Foundation’s updated sleep duration recommendations. Sleep health, 1(4), 233-243.
[2] Xiao, F., Kabachkova, A. V., Jiao, L., Zhao, H., & Kapilevich, L. V. (2023). Effects of cold water immersion after exercise on fatigue recovery and exercise performance--meta analysis. Frontiers in Physiology, 14, 1006512.
[3] Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., ... & Johnstone, A. M. (2018). Protein for life: Review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults. Nutrients, 10(3), 360.
