Everyone needs to make healthy bones a priority. Unfortunately the majority of people don't realise how important their bone health is until they have a debilitating fracture. Loss of bone strength can lead to osteoporosis - a disorder in which bones become very fragile and more likely to break. A fall in which bones have been fractured especially in the wrist, hip and spine can seriously hurt mobility and independence and in some cases lead to death. By the time we reach 40 years of age we slowly begin to lose bone mass and this leads to ever increasing bone fragility.
We can make lifestyle choices though that can help us build bone mass and possibly lessen the risk of bone fractures as we get older. Two key components that everyone can include in their lifestyle are good nutrition and exercise.
Eating a sensible, well balanced diet with enough calcium and vitamin D is critical for healthier bodies and stronger bones. Calcium rich foods include dairy, nuts, leafy greens and fish. Fatty fish such as mackerel, salmon and tuna, are great sources of vitamin D. Sunshine, around 30 minutes a day, on your skin helps make vitamin D and stores it in fat for later use.
Exercise plays an essential role in building and maintaining bone strength. Bones respond when they are put under stress- when they are forced to bear more weight then they are commonly used to. There are many forms of exercise that can help your overall body health and build stronger bones. Strength exercises keep you strong and fit. Posture exercises keep you standing tall, not stooped. Balance exercises, help you be more stable on your feet. You can walk more easily. Good balance helps prevent falls. Aerobic physical activity improves your overall health. It can reduce your risk of disease. It can improve your bone strength.
Weight bearing exercises are very important for building and maintaining bone strength. Some weight bearing exercises that are high impact on the body are jumping, jogging, skipping, burpees, jump squats and stair climbing. Low impact exercises can also keep your bones strong and examples are Qigong, Tai Chi, stretching, walking, single leg balance drills and low impact aerobics.
If you dedicate time to do exercises that help build bone density and do what is best for your body to be stronger you will see the benefits with a healthier and better YOU. Make exercise and building bones fun....and keep at it....JPD Fitness !!