Muscles--the fleshy, fibrous component of your musculoskeletal system--are filled with blood vessels that carry oxygen to your muscles and carry waste away from them. Muscles also contain nerves that communicate with your brain, allowing your muscles to support your body in various physical functions. In short, your muscles help you move. That is why it's important to work at maintaining a strong muscular system. Exercise and a nutritious diet can help keep your muscles healthy and your body in tip-top shape.
Step 1
Maintain a healthy muscular system by following a healthy diet. Muscles convert glucose into energy sources. Eating fruit, milk and carbohydrates such as pasta and bread products provide your body with sugars that your muscles turn into energy. Protein can also keep your muscles healthy and help them stay strong. Lean meats, dairy products and fish are all good for your muscles.
Step 2
Build up muscle strength to avoid atrophy, the wasting away of muscle tissues common in people who are bedridden or otherwise unable to exercise. You can perform weight-bearing exercises like leg lifts or arm curls using hand or ankle weights to build muscle. Some people, however, don't know the correct way to use free weights or how to perform certain stretches, which can be a danger to their health, according to University of Connecticut Professor of Kinesiology William J. Kraemer. If you are uncertain, ask for help, whether it is from your doctor, a physical therapist, personal trainer or just a friend who knows what he is doing.
Step 3
Increase your endurance during a workout to maintain a healthy muscular system, explains Marquette University Exercise Physiologist Robert Fitts. Cardio exercises--those that raise your heart rate--like walking, jumping rope, swimming or playing many sports, deliver blood to your muscles, which is essential to maintaining appropriate function.
Step 4
Stay healthy by exercising in moderation and stopping when you feel pain. Sports Injury Bulletin recommends beginning a workout regimen of two to three times weekly, then building from there. Overworking your muscles can make you more prone to injury and muscle cramps. And don't forget to drink plenty of water when you exercise to reduce the risk of cramps.
Things You'll Need
- Free weights
- Lean proteins
