Get strong

What does it mean to be strong?

One can be strong in different ways: physically, spiritually, emotionally, etc. The ability to concentrate, control one’s feelings and emotions, show compassion and empathy, generate new ideas and adapt to change, and recover quickly after failures and setbacks – these are just some of the qualities that make a person strong.

Everyone can choose for themselves what it means for them to be strong, to live fully, to stand up for their positions, to love what they do and to improve.

However, it is very important that a person knows his body, leads a healthy lifestyle and knows his capabilities.

What is the musculoskeletal system and how important is it to our health?

The musculoskeletal system is a system of muscles, bones and joints in our body that allows us to move and perform various activities. It works as a unit and helps us stand, walk, run, jump and perform other movements.

Bones are the basic building material of the musculoskeletal system. There are about 206 bones in our body. Bones form the skeleton that supports and protects our organs.

Muscles are another important part of the musculoskeletal system. They are connected to the bones by joints and allow us to move. When muscles contract and expand, they act as the engine of our body. Depending on the needs of movement, muscles cooperate or work separately.

Joints are the connection between bones; they allow them to move relative to each other.

The musculoskeletal system is complex and plays a vital role in our overall health because it provides support to the body, allowing it to stand upright and move, protects internal organs from injury, and stores beneficial minerals (such as calcium and phosphorus) through the bones. It is developed and strengthened through physical activity, such as fitness and sports, which help muscles and bones become stronger and more resilient.

Different sports and fitness exercises affect muscle strength, bone density, circulatory and respiratory systems, healthy lifestyle, etc.

A healthy diet is essential for building and maintaining strong muscles and bones, maintaining a healthy weight and providing building blocks to our body.

What are the nutrients important for building and maintaining muscle and bone strength?

Muscle strength: To improve muscle strength, it is necessary to do strength training exercises in the gym and to exercise. This way the muscles are loaded, work hard and generate strength. Through regular workouts, muscles become stronger and more durable, building muscle mass.

Bone density: fitness and sports support and strengthen bones. This is especially important for teenagers whose bones are still developing. Proper physical activity, tailored to individual needs and abilities, helps bones become stronger and more resilient.

Fitness and sports improve the work of the circulatory and respiratory systems. This means that the heart and lungs can work more efficiently and provide more oxygen to the muscles. Over time, when doing regular workouts, endurance to physical exertion increases, one feels more refreshed and productive and is resistant to stress.

Healthy lifestyle: Fitness and sports not only contribute to physical strength but also improve overall health. They help maintain a healthy weight, reduce the risk of certain diseases and improve mood. Sport also gives people with similar interests the opportunity to make new friends, socialise and have fun.

Proteins: Proteins are the basic building blocks of muscles and are necessary for building and repairing them. Foods rich in protein include chicken, turkey, fish, eggs, dairy products, soy, lentils, peas, etc. It is important to consume protein from different sources – animal and plant products to ensure good health. Protein deficiency can lead to various health problems including muscle weakness, fatigue, stunted growth and a weakened immune system. However, we should not take supplements randomly without consulting a doctor who can determine our individual needs, duration of use, etc. according to our health status.

Calcium: Calcium is an important mineral for bone and dental health. It also plays an important role in muscle and heart function. Foods rich in calcium include dairy products such as milk, cheese and yoghurt, leafy vegetables such as spinach and broccoli, certain fish such as salmon, pangasius, sardines, etc., nuts and seeds such as sesame seeds, almonds and walnuts.

Vitamin D: Vitamin D helps absorb calcium from food and is important for bone health. Foods rich in vitamin D include fish such as salmon, sardines and tuna, eggs, mushrooms and fortified foods such as certain types of dairy products. Vitamin D is also produced by the skin when exposed to the sun.

Vitamin C: Vitamin C is important for the production of collagen, which is key to bone, tendon and joint health. Foods rich in vitamin C include citrus fruits, red and green peppers, strawberries, guavas and broccoli.

A healthy diet involves including these foods and taking supplements as needed to keep muscles, bones and musculoskeletal systems in good condition. However, it is always a good idea to consult with a health professional before starting to take supplements and to implement an effective exercise and training program tailored to each individual’s health and needs.

What does BMI mean?

BMI is the abbreviation for Body Mass Index, which translates means body mass index. It is a method of determining the health risk of obesity based on body weight and height. BMI is a number that puts a person into a certain category depending on their weight: underweight, normal/healthy, overweight or obese.

This index is an important, but not the only, factor in assessing a person’s healthy weight. Other factors are the amount of fat, muscle and bone in the body, level of physical activity, muscle mass and overall health.