Generally, your genes have a huge impact to your skeleton’s strength, as well as your possible height limit. However, your bone’s health is determined primarily by key factors such as exercise, diet and lifestyle. In preventing osteoporosis, it is best to follow a healthy lifestyle that can support the strength of your bones. This way, you can spare yourself from this destructive bone disease.
Ensure Bone Health with Regular Exercise
Exercising regularly is crucial to maintaining healthy bones. Some of the best exercises for your bones include at least 150 minutes of aerobic activities with moderate intensity per week. These activities include brisk walking, cycling or swimming. In addition, weight bearing exercises are also helpful in keeping your bones stronger while preventing risks of developing osteoporosis.
Excellent types of weight-bearing exercises that are good for you include skipping, jumping, dancing and running. Just be sure to wear proper footwear to keep your ankles and feet well-supported and comfortable the whole time.
It will also be beneficial to your body and health if you perform resistance exercises that allow you to use your muscular strength. These activities cause your tendons to pull on your bones, which are important in improving your bones’ strength. Some of these exercises that you consider doing at least once a week include weightlifting and press-ups, to name a few. When performing these activities, though, make it a point to become well-acquainted on the proper way of using equipment.
Lastly, proper diet can improve the overall health of your bones. Support your body regularly with food items rich in calcium and vitamin D such as dairy products, leafy vegetables, yogurt and tofu. Try to obtain 100m mg of calcium daily (for adults 19 to 50 years old) or 1200 mg if you are 50 years of age and above. This mineral is important in keeping your bones stronger and healthier, so you can fight off osteoporosis and other similar ailments.