“Hit it hard!” is what I say when it comes to building strong bones. Osteoporosis, or bone loss, affects 54 million Americans. What is osteoporosis and its more advanced form of osteopenia?
Simply, it’s the natural aging of the skeleton which starts to happen after we achieve peak bone mass our 20’s. By our 40’s and beyond if bone density loss is left unchecked, osteoporosis can cause a slip and fall accident. Even daily activities like bending over to tie your shoes or lifting a bag of groceries are a risk for fracturing your hip, wrist, ribs, or spine.
What can you do to slow the process of bone loss? It’s never too early and definitely never ever too late to reinforce bone mass with repetitive low-impact exercise and a diet rich in calcium and vitamin D. This is true especially for women as we’re more prone than men to suffer bone loss as we reach midlife.
An Easy Fix for Osteoporosis
Easy fixes advised by Medical News Today include taking a regular weekly vitamin D supplement. This helps to bolster and help our bodies absorb naturally occurring calcium in foods like broccoli, tofu, seaweed, nuts, yogurt, and fortified cereals.
Curtailing alcohol consumption which Mayo Clinic says “…is a double whammy for your bones at once inhibiting bone building and stimulating bone loss”. Alcohol intake should be limited to 1 drink per day for women and up to 2 drinks daily for men under 65.
How can you get low impact repetitive exercise to maintain bone mass? The National Institute of Health counsels: “Weight-bearing and resistance exercises are the best for your bones.” Especially, “…weight-bearing exercises [that] force you to work against gravity’’ like walking, hiking, jogging, climbing stairs, playing tennis, and dancing Resistance exercises – such as lifting weights – can also strengthen bones.”
Combat with Cardio
Swimming and biking, the NIH website says, while cardio is great for maintaining muscle mass and great for your heart “are not the best way to exercise your bones.“ Walking is something most of us have easy access to on a daily basis. Even if you live in an area where talking a stroll in the early morning or after work like a lone wolf is not an option, because of safety, child or eldercare commitments there’s still lots of ways to get your steps on. If you have stairs in your home use them! No stairs? Then use your smartphone or stream a workout routine on your device. PopSugar.com and GlamTV are excellent sources for streaming every kind of exercise for virtually all ability levels from beginner to expert.
Do you really have to take a class? Well, no… It’s a lot more motivating for me personally to pull my leggings on and hit the gym floor or the yoga studio for a group class or stream a workout and let the instructor guide me for the 30 minutes of daily exercise recommended by the National Institute of Health to stave off advancing osteoporosis.
You can go it at home alone and dance your ass off, turn up the radio bounce to your favorite bangers.Just kick out the jams and shake your booty til you’re so hot and sweaty you can’t shake your thing more.
There you go! Now you got your bone health handled AND you got your groove back!
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