Muscles play an important part in our life. From smiling, and frowning, to walking and dancing and going about your chores, it’s all about muscles.
The muscular system is responsible for the movement of the human body. We can afford to be remiss when we are younger, however, as we grow older we must work towards strengthening our muscles in order to be fit, active, and mobile.
Strong muscles mean an effective immune system and a great immune system is the best defense your body can have. [1] Accumulated muscles and fat mean a weak immune system that leads to illnesses.[2]
[1] https://ensureindia.in/ensure/boosts-immunity
[2] https://indianexpress.com/article/lifestyle/health/muscle-mass-may-help-maintain-a-strong-immunity-system-study-6483622/#:~:text=A%20new%20study%20has%20put,the%20immune%20system%2C%20it%20noted.
How to strengthen muscles in India? I follow CERS, by which I mean;
Clean Eating: What goes inside my body shows on the outside, is the thought that has turned me into a conscious eater. I love all fruits so I always go for the seasonal ones first. I am a little picky about vegetables but try to include as many as I can. I get my protein[1] in the form of Dals and Curd in my smoothies, dips, and salad dressing. Carbs are not the enemy and smart carbs found in Oats, Legumes, Pasta help too. I am slowly beginning to eliminate processed foods and try to eat at home as much as possible. Cooking my own food ensures what goes in and what stays out.
Exercise: Though hitting the gym and lifting weights is my most favorite form of exercise, mixing things up keeps away boredom and keeps up the enthusiasm to exercise. Alternating weight training with cardio, adding yoga to the mix, walking around my apartment block, or back home from the market, carrying my groceries up the stairs, zipping around the house as I dust and clean, are all forms of exercise.
Rest: There was a time when I underestimated the power of rest, though not anymore. Rest helps the body rejuvenate and repair. Rest days are as important for the body and muscles as they are for you. Rest prevents muscle fatigue, reduces the risk of injury, improves stamina, and prepares the body for a successful workout. Rest days don’t mean lying on the couch -instead, I stretch and meditate.
Sleep: A good night’s sleep is extremely important for the body and the muscles. Sleep enhances muscle recovery and healing and helps muscles relax. Tissue repair and muscle growth occur mostly or only during sleep[2]. A good night’s sleep helps improve muscle coordination. No naps during the day can make up for a solid good night’s sleep. So, go get that shut-eye!
Even if I miss out on CERS, my daily intake of Ensure offers me complete and balanced nutrition and helps provide the dual benefits of strength and immunity.
https://www.youtube.com/watch?v=FbXwtZ0t9n0
My choice of the Vanilla flavour has a tempting fragrance and is not only delicious but easy to digest too, personally for me. With Ensure, I am sure that I am improving my muscle strength and health to ensure the #StrengthToLiveNonStop.
[1] https://ensureindia.in/ensure/balanced-nutrition
[2] https://www.chicagotribune.com/suburbs/advertising/marketplace/ct-ss-suburbs-four-crucial-ways-that-sleep-helps-the-body-to-heal-20180112dto-story.html
I have come a little late to the fitness party, though have been regularly practising Yoga for the past 10 years, it is only in the last year that I have realised the importance of what I am putting in my body.
Thanx for more details about Ensure
Better late than never, Harshita. Glad you started!
Since the pandemic hit, the focus on strength building has been at the forefront .. Surely before everything else, we have to review our lifestyle & diet plan to bring things on track especially in the age of 30s-40s. Very useful post .
Thank you, Chandresh.
I have also understood the relevance of sleep. One another important discovery I made in the past year is to workout at the same time every day. This automatically got me to control my binge eating habits. Now I have proper pre workout and post workout meal. Ensure is my preferred choice of post workout meal now.
I am going to follow your lead, Aesha. Timing helps with discipline.
Reminder we need every once in a while. I miss the gym ever since the lockdown hit, though i’ve bought weights to workout at home, yet it’s not the same. I am following an exercise routine and trying to add more weight bearing exercises.
Glad the post resonated with you, Anjalie. You’re doing great!
Interesting read. And super informative. I think it’s really apt for any age group! As I am in my mid-life, these seem very doable. Will try these for sure.
Thank you, Pratibha.
Ever since the pandemic hit, I have been conscious about healthy eating too. And as you said, the importance of sleep is imperative. Ensure is a great product that helps in the process of better living.
Shalini, you are doing great and the changes you have brought to your lifestyle are so inspiring!
Completely agree with all the points you mentioned Mayuri. I do strength training and recently trying to be regular. All the points you mentioned are important.
Thank you, Deepa.
Clean eating and rest are the main factors to strengthen our muscles and walk on the path of immunity. And exercise should be a daily part of our life, I have seen few people take up strict regime for few days and later discontinue and laze around.
That’s a very good observation.
Conscious eating is what matters, even if we are not able to workout. A healthy lifestyle and diet itself fetches us a lot of Immunity & strength.
So agree with you, Dimple.
Like you said what goes in comes out. Trying to maintain a healthy lifestyle as much as possible. I have realised the importance of good sleep and timings on overall health. Ensuring good health with right supplements is important if we are missing them in our food.
Glad you agree with me, Manisha. You are making some important changes that are sure to give great results.
Good post. We often ignore health till it gets too late
Thank you, Shrinidhi.
I used to do yoga only but now I am diabetic so I started walking and taking Ensure to stay healthy
You’re doing great,Harjeet!
Maintaining a healthy lifestyle is the keyword here. Good sleep and also a good diet is required to achieve that.
Thank you, Annu.
As someone else mentioned in the comments section, I too have joined the fitness party a tad late. Hopefully not too late. Need to do more
Given your hectic schedule, you are doing your best Doc.
Ensure helps me in keeping my energy levels up. I have it before workouts and at night and can feel the difference when I don’t. It is great for overall balanced nutrition.
Great Post. Never thought of… What goes in the inside shows on the outside. A good stop and think thought before eating something I shouldn’t.