Exercise & Food Tips for Better Bone Health

Originally posted 2021-09-29 02:26:17.

Exercise & Food Tips for Better Bone Health : Bones are considered to be crucial as it sets the life foundation and is present in our bodies. Bones provide us shape, help to keep all organs in place and allow us to stand upright. Hence it should be given proper attention that it deserves. You can make your bones stronger by following some food & exercise tips.

What is Osteoporosis?

Also referred to as porous bone, it is stated to be a condition where bones become brittle & weak. The human body when healthy eliminates & develops perfectly new bone tissue. But in case of osteoporosis, the body eliminates bone tissues much faster than what is developed. Thus, bones become porous & increase risk of fracture.

Important foods to have to improve bone health

Vegetables: Kale, spinach, collard greens, broccoli, mustard greens, potatoes, etc.

Fruits: Banana, orange, papaya, raisins, strawberries, etc.

Whole grains: Brown rice, oats, buckwheat, bulgur, millet, barley, etc.

Legumes: Black beans, chickpeas, pinto beans, lima beans, kidney beans, etc.

Dairy Products: Cheese, milk & non-fat or low-fat yogurt.

Seeds & Nuts: Walnuts, almonds, cashews, pistachios, etc.

Fish: Tuna, mackerel, salmon, sardines, etc.

But there are also few foods which might hamper your efforts to develop strong bones. You should be aware of them. Do moderate caffeine, alcohol, soft drinks & salt intake.

Exercises to promote bone health

The more demand placed on your bone, the much denser, stronger and bigger it becomes. If proper activity is not undertaken by your bones, then it does not feel the stress or messages which is necessary for it to become strong. If you do not exercise regularly, then you are likely to experience lower bone density or mass. By performing weight-bearing exercises, chemical messages are sent to your bones. It specifies your body to be ready to manage the impact & weight.

Resistance exercises

It helps strengthen bones & improves muscle mass by using muscular strength. It includes activities like weightlifting. You can use weight machines and free weights & incorporate training for 30 minutes/session for 2-3 days/week.

Weight bearing exercise

It helps your body to work against gravity. Such exercises include walking, running, tennis, dancing & stair-climbing. These exercises also require your legs & feet to bear your weight. You apply some stress to all your bones every time you hit the ground with your foot. It then responds by increasing or maintaining its strength.

This way, you can improve your bone health.

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