Improve Your Bone Health With These Simple Tips

It is quite normal to lose some bone density as we age, but losing too much bone may lead to a condition known as osteoporosis. Taking steps to maintain strong bones can reduce the risk of osteoporosis and related complications.

Follow these simple tips to improve your bone health:

1. Physical Activity

A. Weight-bearing Exercises

Regularly performing weight-bearing activities can help to build and maintain bone mass. These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises are 2 types high-impact or low-impact.

High-impact weight-bearing exercises help build bones and keep them strong. Avoid these exercises if you have broken a bone due to osteoporosis or are at risk of breaking a bone. Check with your doctor if you’re not sure about the condition.

High-impact weight-bearing exercises include:

  1. Dancing

  2. Doing high-impact aerobics

  3. Hiking

  4. Jogging/running

  5. Jumping Rope

  6. Stair climbing

  7. Tennis

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:

  1. Using elliptical training machines

  2. Doing low-impact aerobics

  3. Using stair-step machines

  4. Fast walking on a treadmill or outside

B. Muscle-Strengthening Exercises

These exercises include moving your body, a weight, or some other resistance against gravity. Also known as resistance exercises, include:

  1. Lifting weights

  2. Using elastic exercise bands

  3. Using weight machines

  4. Lifting your body weight

  5. Functional movements, such as standing and rising on your toes

2. Lifestyle Changes

These 2 lifestyle changes can make a big difference in bone health:

A. Avoid excessive alcohol intake

Heavy alcohol consumption may interfere with the body’s ability to absorb and regulate calcium, vitamin D, and hormones leading to a risk of poorer bone density and bone fracture.

B. Quit smoking

Smoking is a significant risk factor for bone loss. Smokers display poorer balance than non-smokers, increasing the risk of falls.

3. Nutrition 

Consume plenty of calcium and Vitamin D. Calcium helps to keep your bones strong and prevents osteoporosis.

Vitamin D helps to hold onto bone-strengthening nutrients. Without enough vitamin D, bones may weaken, increasing the risk of fracture.

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