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:
Dancing
Doing high-impact aerobics
Hiking
Jogging/running
Jumping Rope
Stair climbing
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:
Using elliptical training machines
Doing low-impact aerobics
Using stair-step machines
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:
Lifting weights
Using elastic exercise bands
Using weight machines
Lifting your body weight
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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