Healthy Ways To Build Your Bone Strength
It is very important that you stay healthy from within. And that literally starts with healthy bones. Building and maintaining good bone health is extremely important, especially in children, as poor bone mass can lead to several complications including disabilities.
Here’s what you need to do to make your bones strong and healthy.
1. Eat Healthy, On Time
Your bones need a steady supply of nutrients - especially calcium and Vitamin D – in order to stay strong. Your body needs Vitamin D to absorb Calcium, a mineral that’s essential for your body function well. Insufficient calcium in your diet can make your bones weak and brittle, which means increased possibilities of fractures and disorders.
The ideal diet for healthy bones comprise:
And yes, the most important thing is to have food on time.
2. Exercise, Everyday
Your bones and muscles need regular physical exercise to stay strong and healthy. Exercise is like a lubricant for your joints and keeps it working well.
In adults, especially those with disorders of the bone like osteoporosis, physical activity prevents loss of bone mass; improves balance, coordination and muscle strength and decreases the risk of falls and fractures.
The easiest form of exercise which you can do everyday is walking. 45 minutes of brisk walking everyday helps build your musculoskeletal health. It will also improve your stamina, help burn calories and keep your weight under control.
The other exercises/ forms of physical activity that can help reduce your risk of falls include weight training exercises, swimming, jogging, cycling, cross-training, aerobics, yoga, dancing and zumba.
3. Watch Your Weight
Love food but hate exercising? On the heavier side, but not doing anything to control your weight? If yes, it’s time you started watching your weight because:
So what should you do to? Simple, eat healthy, exercise regularly and make sure you maintain a healthy BMI (Body Mass Index) always.
4. Correct Your Posture
A bad posture can lead to pain and associated problems in your back and neck. It can also lead to weakening of muscles surrounding the bone, which inturn can lead to multiple complications.
So here’s what you should do:
5. 10 Minutes Of Sunshine Every Morning
Your body produces Vitamin D when your bare skin comes in contact with the Sun’s rays. One of the most essential nutrients for bone health; Vitamin D helps your body absorb Calcium and keeps your body healthy. All you need to do to get your daily dose of Vitamin D is to expose your body (arms and legs) to direct sunshine for 10 -15 minutes every morning. Your body will absorb the Vitamin D it requires and keep you healthy, day after day.
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