12/10/2025
*Synergy Health Care*
*Ph no -9871122281*
To maintain muscle health, prioritize regular strength training, balanced nutrition, hydration, and quality sleep.
*Aim for at least two* muscle-strengthening sessions per week and support recovery with protein-rich foods and rest.
*Guidelines to keeping your* *Muscles strong* -
*functional*
*and resil*
🏋️♀️ 1. *Engage in Regular Strength Training*
*Under guidelines with expert* *Physiotherapist now a days*
*Its very important*
*Physiotherapist* will check your muscles health, strength, indurance power then set a accurate programme step by step to strengthen your muscles permanently.
Don't do jim, yoga or other strenthening exercises without guidlines of Physiotherapist now a days.
- *Frequency* : At least twice a week is recommended for adults.
- *Types of exercise* : Include resistance training
- (weights, resistance bands), bodyweight exercises (push-ups, squats), or calisthenics.
- *Progressive overload* :
Gradually increase intensity to stimulate muscle maintenance and growth.
🥗 2. *Eat a Balanced, Protein-Rich Diet*
- *Protein sources* : Fish, poultry, lentils, eggs, dairy, tofu—essential for muscle repair and growth.
- *Carbohydrates* : Whole grains and vegetables provide sustained energy for workouts.
- *Healthy fats* : Nuts, seeds, and avocados support nutrient absorption and hormone balance.
😴 3. *Prioritize Recovery and Sleep*
- Muscles grow and repair during rest. Aim for 7–9 hours of sleep per night.
- Include rest days in your workout routine to prevent overtraining and injury.
💧 4. *Stay Hydrated with minerals*
- Water supports nutrient transport and muscle function.
- Dehydration can impair performance and recovery.
🧘♀️ 5. *Incorporate Mobility and Flexibility Work under guidlines of Physiotherapist*
- Stretching, yoga, and foam rolling help maintain range of motion and reduce stiffness.
- These practices also support circulation and reduce injury risk.
🧠 6. *Understand Muscle Behavior with physiotherapist as a guider*
- Muscles are “use it or lose it”—they require regular stimulation to stay strong.
🧓 7. *Adapt for Age and Lifestyle*
- Resistan
