Muscle Health Spotlight: Discover why muscles are crucial to overall health, often overshadowed by the heart, brain, liver, and lungs.
Published Sep 16, 2024 | 7:00 AM ⚊ Updated Sep 18, 2024 | 10:34 AM
Representative pic of muscle/Creative Commons
We often hear about the importance of the heart, brain, liver or lungs when talking about health, but there’s one part of your body quietly working behind the scenes that deserves the spotlight–your muscles!
Surprisingly, they are more than just the tissue that helps you move. Sohrab Khushrushahi, Founder of SOHFIT and Life coach, spoke about how building muscle is the most crucial thing and strength training is absolutely important as human beings we lose muscle every year.
He says, “muscle is the most important organ. It is here where everything happens, and your metabolic health starts with your muscles. It is very important to have a certain amount of muscle.”
Speaking to South First, fitness experts, doctors and gym trainers said muscle health often goes overlooked in today’s fast-paced world, with very little time. They say muscles are not just about physical strength or appearance, but they play a crucial role in maintaining a healthy metabolism, regulating blood sugar levels, protecting oneself from diseases and even improving mental health.
Dr Abhay G an endocrinologist from Bengaluru says that in type 2 diabetes, one might not associate muscle with managing blood sugar, but muscles act like giant sponges that absorb glucose. He says, “By building muscle, you enhance your body’s ability to manage insulin and prevent sugar spikes. This means you’re not just getting stronger, you’re actively fighting against chronic disease that could affect you later in life.”
Meanwhile, brand ambassador for FIT INDIA, Wanitha Ashok had earlier told South First that one of the recent discoveries is the role of muscle as endocrine organs.
She says, “when we exercise muscles release proteins called myokines, which communicate with other organs like the liver, brain, and adipose tissue. These myokines regulate processes such as inflammation and even mental health.”
Adding to this, metabolic health coach and founding member of dlife, Shashi Iyengar who advocates low carb high protein diet says, “Building muscles leads to better insulin sensitivity. Better insulin sensitivity leads to better health. Also, bone and joint health improves with muscle building.”
He explains that more muscle mass we have, the more efficiently our body can handle nutrients like glucose and fat, which is crucial for managing and preventing metabolic diseases.
Speaking at the Dakshin Health tech summit Dr Arvinder Soin, renowned liver specialist said that as we age, muscle mass naturally declines. Building and maintaining muscle can slow the process of age-related issue as it can slow the process and provides a protective shield against ageing.
Doctors also emphasised that muscle is essential for maintaining bone density. He said muscles contract during physical activity, they pull on bones, stimulating the production of new bone tissue. This can help in preventing osteoporosis in older adults, reducing the risk of fractures and immobility.
Speaking on the same issue, Dr Sudhir, Neurologist from Apollo Hospital, Hyderabad noted, “Strength training is also associated with greater longevity. Sarcopenia (loss of muscle mass), dynapenia (loss of muscle strength) and osteoporosis (loss of bone mineral density) are common with ageing. Muscle building exercises reduce the risk of these conditions.”
Many people are of the notion that muscle is only for athletes or body builders, that is not true. Also, women fear to do muscle building and strength training exercises, but doctors say that regardless of age, sex or fitness level, everyone can benefit from building muscle. It must become part of everyone’s routine, says Sohrab. He says that if any person is not really into regular exercise then he/she can start with a couple of times a week.
Speaking to South First, Sidhesh Pathre, nutrition and fitness coach, Co-founder of Reclaim Health India says, “at least three times a week for about 30 minutes will help in muscle building.”
He adds that people tend to ignore the nutrition and food that can aid in muscle building. He says, “higher proteins leads to better lean body mass and if coupled with resistance exercises one can build more muscles.”
Meanwhile, Dr Sudhir advised, “Focusing on different muscle groups on different days will enhance the results. Frequency and duration of strength training may vary from person to person, and should be discussed with a fitness trainer and a physician if there are any medical problems.”
On weight training, he said, “One can start with lower weights, and increase the weight and repetition, over a period of time.”
While muscle building is for everyone, experts insist that older adults, after the age of 30 must start to strength train as this can slow the losing of muscles over age.
People with metabolic conditions : If anyone is at risk of diabetes, obesity then this is a must.
Women: Women shy away from strength training, but they must do so for weight loss, improving bone density, and significantly boost energy levels.
Gym trainer and fitness coach Sachin S lists some exercises one can do to build muscle
Strength training exercises: Foundation of building muscle is resistance training.
Bodyweight exercises like push-ups, squats, lunges, planks and pull-ups.
Free weights: Dumbbells, barbells, or kettlebells for deadlifts, bench presses and bicep curls.
Resistance bands: For resistance to movements, these make exercises like squats more challenging.
Machines at the gym: If one is going to gym then machines can help guide your movements and focus on specific muscle groups, making it easier for beginners.
Go for progressive overload: Gradually increase the weight, resistance or intensity of workouts.
For example, if one is doing squats with body weight, wait for a week then start with a small dumbbell, overtime one could increase weight and number of repetitions.
Adequate protein is a must : Best source of protein is from lean meat, dairy products.
Rest and recover well: Aim for at least 7-8 hours of sleep. Rest well for muscles to grow well.
Alternate your strength training: If one is doing this multiple times a week make sure to alternate muscle groups. Train upper body one day and your lower body the next.
(Edited by Ananya Rao)
