The importance of exercising regularly cannot be stressed enough. Many studies show exercise to have a positive effect on bone density. Add these simple activities to your daily life, and work your way to healthier bones!
What makes running a great exercise for stronger bones is that it works your weight-bearing bones in the legs, pelvis, and spine. How that works is that these bones reform themselves to handle better the stress that running brings.
The world’s favourite gift from India - the health benefits of yoga can be hard to list. Yoga works the bones in hips, spine, and wrist - the bones most vulnerable to fracture.
Brisk walking and Hiking
We’re not lying! Brisk walking and Hiking is a great way to help maintain your bones. Both impact the bones of legs and hips, and is a great way to build stronger bones in your lower body.
You don’t have to be a star performer to try this workout routine for stronger bones. Simply get moving and groove your way to help achieve stronger bones.
You are the backbone of your family. It’s no question then how important it is for you to take care of your own support system - your bones! Try these foods to help get stronger bones.
Say hello to dairy!
Dairy products are excellent sources of calcium. This includes milk, cheese, and other dairy products.
Dark leafy greens and dried beans have varying concentrations of calcium. Think broccoli, cabbage, okra, and kale. On the other hand, spinach, which is high in calcium, is not a great food choice for stronger bones because it contains oxalates which prevents the body from absorbing calcium.
The power of Soy
Soya beans, soya drinks with added calcium, and tofu (which is made by coagulating soy milk) are both tasty and easy options high in calcium that you can add to your diet.
Snacking can be tricky, especially when everyone is pressed for time. Instead of reaching out for that quick brownie or cookie, keep dried fruits such as raisins, prunes, figs and dried apricots around!
Try something fishy
Everyone knows that Vitamin D helps the body absorb more calcium. And while sun remains the most important source of Vitamin D, fish like salmon, tuna, mackerel, and fish liver oil are among the best sources of Vitamin D.
As Women age, bone mass depletes faster than the body can replace it. But here’s the good news - there’s plenty you can do in your lives to ensure that your bones stay healthy and strong.
Go easy on the caffeine
Your early morning cuppa might be harming your bones! Opt for a decaf once in a while.
Throw away the cigarettes
If you needed another reason to quit smoking, here’s one: smoking can prevent the body from absorbing calcium, thus decreasing bone mass.
Long-term alcohol consumption can interfere with bone growth and replacement of bone tissue (i.e. remodelling), resulting in decreased bone density and increased risk of fracture.
Remember, a little exercise matters!
Women who exercise regularly are at lower risk of bone depletion than women who don’t. Just a simple exercise like walking briskly daily can help keep your bones healthy!