MUSCLE matters

We’ve been hearing it for months now – stay strong, stay well. That’s especially true for your muscles. From bone density to heart health, getting physical builds a strong foundation for wellness.

- KATE DALEY

1 MOVE IT OR LOSE IT

“You start losing muscle mass at age 30,” explains Omar Rasheed, a registered physiotherapist at Athlete’s Care in Toronto. The amount of muscle and function you lose (a condition known as sarcopenia) and the rate at which you lose it depends on your age, gender and physical activity levels. A poor diet and sedentary lifestyle can accelerate this loss. But it’s never too late to flex those muscles.

2 MAKE IT PERSONAL

Having a personalized plan can help you work within your limitations, such as past injuries and health issues, and reach your goals. Book an in-person or virtual appointment with a practitioner who specializes in building muscle, whether that’s a physiotherapist or a personal trainer, to get an assessment and a plan that’s unique to you.

3 START SMALL

You don’t need to break out the kettlebells (or dumbbells) just yet – or even at all. And you don’t need to hit the gym either. Resistance bands – those stretchy elastic bands and tubes – can provide just as good of a workout, if not better, with less chance of injury, explains Rasheed, and you can use them at home. (There are plenty of great beginner resistance-band workouts for free on Instagram and YouTube.)

4 TAKE ACTION