By Sharon Fabian

Like all of the body's systems, the muscular system needs proper care and attention to stay in good shape. Muscles that are in good shape will be both strong and healthy. Luckily, it's not hard to remember what you need to do to maintain healthy muscles because what is good for the rest of the body is good for the muscles too.

Muscles are bundles of cells called muscle fibers, and like all cells, muscle cells need energy to do their job. Their energy comes from the food you eat. Some people say that for lots of energy you need special food, like extra amounts of carbohydrates, energy bars, or special sports drinks. While some adult athletes do eat a special diet, this is not necessary for younger people. A well-balanced diet will provide all of the energy that your muscles need. The food pyramid that you probably learned about in health class explains it all. Just eat the right amount of servings from each food group and you will have the nutrition you need for strong muscles. If you do a lot of exercise, or play sports, you will also need plenty of liquid in your diet. Water is the best kind. Drinks like milk and juice are good sources of liquid too, and also provide additional nutrients.

What else do your muscles need besides good nutrition? They need exercise. Exercise is good for all three types of muscles. Aerobic exercise is especially good for your heart, also called the cardiac muscle, because it brings in more oxygen. Aerobic exercise makes your heart muscle stronger. Aerobic exercises are activities like playing tennis or basketball, dancing, and playing hopscotch. Exercises like jumping jacks and running sprints are aerobic too.

Skeletal muscles, like the ones that move your arms and legs, benefit from exercise too. Push-ups, pull-ups, and rowing a boat exercise your arm muscles and other muscles in your body, too. Running and bike riding are good leg exercises.

Sample

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