Bones won’t remain strong simply by following a healthy diet.
While consuming plenty of calcium, including Vitamin D, Vitamin K and potassium will certainly be beneficial to your health, they aren’t the same as exercise. Exercise should complement a healthy diet to help keep bones strong, especially for older adults.
Falls are far more common in senior citizens then you may believe and often these falls occur to people who haven’t maintained their bone health. Furthermore, those suffering from osteoporosis have thinner and weaker bones that are more likely to break.
According to the National Osteoporosis Foundation, there are two types of exercises that one can add to their regimen that will help keep bones strong by building and maintaining bone density.
The first is weight-bearing exercises. Basically, these various exercises will have you moving against gravity while remaining upright. Because people are at different physical abilities, there are a variety of exercises available, some which are high-impact and others that are far more low-impact. High-impact aerobics, dancing, hiking, jogging, jumping rope, running and stair climbing are some examples of high-impact ones. Low-impact ones would include elliptical training machines, stair-step machines, speed walking and some aerobics.
Muscle-strengthening exercises also keep bones strong. These are exercises that involve moving your body, weights or other resistance mechanisms against gravity. Lifting weights, stretching and functional movement reps and lifting your own body weight are some examples of these types of exercises.
If you aren’t someone who exercises regularly, be sure to meet with your primary physician before starting a new exercise program, especially if you have any current health problems that could put you at risk.
Once you get started, take it slow and work your way up. Consider participating in group activities, such as those at McHenry Villa, which can make exercise more fun, social and motivating.
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