Building Muscle, Staying Strong, Muscle Matters - Women's circle of health

August 2009 - Vol 4 Issue 8

Muscle Matters
The importance of staying strong
by Michelle Gibeault Traub, R.D.

Do you make strength training a part of your regular routine? If so then you probably already agree that muscle tone is an important aspect of physical fitness. However, if you are among the many women who feel building muscle is just not feminine, then the significance of strong muscles may surprise you. Even physical fitness fans may not realize the many roles that muscle plays in overall health - from contributing to a prettier posture, to preventing osteoporosis and alleviating joint pain - read on to learn why building muscle really matters.

Perfect posture requires support

Good posture can visually takes off pounds in an instant. Just by keeping your head held high, your shoulders back, and your tummy tucked in you can look taller and thinner. But, the key to this easy move is a strong musculoskeletal system. This system is composed of muscles and bones, and the connective tissue that hold them together. When everything is perfectly aligned you stand tall and pain free. However, when either the muscles or the bones are damaged or neglected, good posture becomes difficult. More importantly, pain and a lack of mobility can result.

No pain, all gain

If you’ve ever experienced back, knee or hip pain then you know all to well how debilitating it can be. Every little movement can be uncomfortable. Oftentimes this pain is the temporary result of a minor injury. Activities as simple as hunching over at your desk or walking in heels that offer little arch support can put enough strain on the muscles and joints to cause pain. But, in other more serious cases, ongoing pain is the result of arthritis in which the joints between bones are damaged. Although these two types of pain may seem very different, they both can gain some relief through proper muscle support. By building muscles in the pain-prone areas of the neck, back, hips and legs, the body becomes stronger and more resilient. Of course, consulting with a physician or physical therapist is always warranted when pain becomes a problem, but for basic pain prevention, stretching and simple movements like those explained in 5 Easy Exercises can help.

Strong bones need strong muscles

Bone and muscle are so closely related that studies show individuals with greater muscle mass have higher bone density. Apparently, muscle contractions (or movement) lead not only to building more muscle, but also to building stronger, denser bones that are better able to fight osteoporosis. The close connection between bone and muscle also plays a role in balance and agility. For this reason, exercises that focus on balance like tai chi, Pilates, and yoga are beneficial for both bone and muscle fitness. In addition, individuals with more muscle mass have a lower risk for falls which also protects bones.

More muscle means less fat

If good posture, preventing pain and injury, aiding balance, and fighting osteoporosis are not strong enough reasons to convince you to build more muscle, maybe one simple fact will – muscle burns fat. That’s right nothing fights fat better than a boost in muscle. By participating in muscle-building activities you can dramatically increase your metabolism making it possible to burn more calories. Worried that building muscle will make you look like the Incredible Hulk? Don’t be. By following simple exercises using nothing more than your own body weight, you can easily stretch and lengthen muscle giving you an overall leaner appearance. Learn how with 5 Easy Exercises: Build muscle and strengthen bones.

Wondering how diet helps build muscle? Watch for next month’s Women’s “circle of health” where we feature protein’s role in promoting muscle and overall health.

References

Robert R Wolfe.The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition. Vol. 84, No. 3, 475-482, September 2006. Retrieved 8/3/09 LINK.