Caring for Muscles

1How to keep your muscles strong and healthy

• Exercise often: running, football, skipping rope, dancing, cycling and swimming. Muscles that are used grow bigger and stronger, while muscles that are not used grow weak.
• Warm up and stretch: jog gently before sport, and stretch afterwards.
• Eat body-building foods (protein): beans, peas, groundnuts, soya, eggs, milk, fish and meat. Eat energy foods, fruits and vegetables too.
• Drink plenty of clean water, especially on hot days and when you exercise.
• Rest and sleep: muscles repair and grow while you rest. Children need about 9 to 11 hours of sleep every night.
• Keep a good posture: sit and stand up straight.
• Lift things the safe way: bend your knees, keep your back straight, hold the load close to your body and lift with your legs. Never lift a load that is too heavy for you.
• Don't overwork: stop if a muscle hurts badly.
• Stay away from smoking, alcohol and harmful drugs.

2Safe lifting, step by step

1. Stand close to the load with your feet apart.
2. Bend your knees and keep your back straight.
3. Hold the load firmly and close to your body.
4. Stand up slowly, using your leg muscles.

Try it yourself

Try each one first, then tap Show answer to check.