#MuscleHealth – Be Well Solutions

Stretch It Out: The Underrated Benefits of Flexibility and Mobility Work

Maintaining mobility and flexibility is key to preserving independence as you age. Incorporating exercises that target these areas can help create a well-rounded exercise routine. Flexibility refers to the range of motion available to a limb or joint, whereas mobility focuses on the ability to control movement throughout that range. Mobility and flexibility not only support healthy movement but also provide various additional benefits. Lower the Risk of Injury Increasing flexibility and maintaining strong mobility help lower injury risk. They provide stability that can help minimize slips, trips, and falls. Maintaining a full, controlled range of motion can also help prevent muscle strains and tension. Increase Range of Motion Regular stretching helps to improve and maintain range of motion for our limbs and joints. A full range of motion promotes better control and stability of movements. It can combat muscle [...]

Tags: #Circulation, #FitnessRoutine, #MuscleHealth, #PhysicalActivity, ActiveLifestyle, exercise, fallprevention, flexibility, HealthyAging, HealthyHabits, InjuryPrevention, jointhealth, Mobility, physicalfitness, posture, rangeofmotion, stretching, wellness|

Protein & Fiber: The Nutrition Power Pair

If you have been grocery shopping, scrolling social media, or looking for a quick snack lately, you have probably noticed two words showing up everywhere: protein and fiber. From protein-packed yogurt and bars to high-fiber cereals and breads, food companies are putting these nutrients front and center. But do you really need more protein? What about fiber? And what does “high-protein” or “high-fiber” actually mean for your health? The good news is that you don’t need to jump on the latest diet trend. Protein and fiber have earned their attention because they play important roles in a healthy diet. Protein: More Than Just a Fitness Trend Protein is essential for building and maintaining muscle, repairing tissues, and supporting many important functions throughout the body. It can also help you feel satisfied after eating. Research shows that protein can support muscle [...]

Understanding Hydration: It’s About More Than Just Water

When most people think about hydration, they think about drinking water. While water is extremely important, true hydration is about more than simply how much water you drink. Your body also needs electrolytes, nutrients, and hydrating foods to function properly. Hydration affects nearly every part of the body, including energy levels, brain function, temperature control, digestion, and muscle performance. According to the National Institutes of Health (NIH) Hydration Resource, water makes up about two-thirds of the human body and is necessary for every cell to work correctly. What Happens When You’re Dehydrated? Dehydration happens when your body loses more fluids than it takes in. This can happen from sweating, exercise, illness, hot weather, or simply not drinking enough throughout the day. Common signs of dehydration include: Headaches Dry mouth Fatigue Dizziness Dark yellow urine Trouble concentrating Research from the National [...]

Strength Training 101

Strength training is about far more than just building big muscles. As we age, we tend to lose muscle mass. Adequate resistance training slows down muscle loss and provides a support system for our bones and joints. It can help preserve and even build bone mass, which aids in the prevention and treatment of osteoporosis. Strong muscles are necessary for daily tasks, such as climbing stairs, carrying groceries, and getting in and out of a car. Overall, strength training promotes quality of life, disease prevention, and weight management. The benefits are numerous, but between the vast number of online searches and social media influences, navigating the basics and proper guidelines can prove to be challenging and intimidating. Follow the FITT Principle Frequency. The US Department of Health and Human Services1 recommends at least 2 days of strength training exercises that [...]