4 Tips for Maintaining Bone Health
Every year, our bones get a little more tired of carrying us around all the time. We ask a lot of them, so it’s no wonder they start to wear down. Fortunately, a little effort goes a long way in keeping your bones healthy and strong. If you work on these four things, you can avoid injury and feel much more spy.
1. Stay Active
Just like your muscles, bones rely on weight-bearing exercise to maintain their strength. You don’t have to spend hours in a gym or run a marathon, you just need to make sure you’re on your feet for a part of every day. Go for walks as much as possible and you won’t need to do much else.
If you’re looking for ways to get your arms and upper body involved, you can try yoga or some weight training. Just sitting down on the floor and doing a few stretches is usually enough to get your body engaged and feel a difference. If you haven’t worked out in a while, start slowly and see how you progress. Remember, the point is to not hurt yourself—don’t run off to the gym and lift more weight than your back and knees can handle.
2. Keep Your Weight in a Healthy Range
While weight-bearing exercises are good for bones, the amount of weight is pretty important. For people who are a little overweight, there’s the risk of fracture from excess stress. Meanwhile, being underweight can increase your risk of osteoporosis.
If you follow the first tip and stay active, you’ll burn calories. The next step is to make sure you’re eating right and keeping a balanced diet. Think about incorporating protein drinks and smoothies into your meal plan, which you can carry around in a convenient cooler bag and have at the ready. A good diet will help your energy levels and make it much easier to hit your exercise goals.
3. Get Your Vitamin D
A lot of people underserve themselves on this essential vitamin. It’s easy enough to get, you just have to be intentional about it. Try to get a daily dose of sunshine, then make sure you’re eating your greens and other calcium-rich foods. A tiny bottle of vitamin D drops will last you months, and you can put it right next to your pill organizer so you remember to take the supplement every day.
4. Avoid Your Vices
The cup of coffee you enjoy in the morning or the drink you might have at night isn’t necessarily a problem, but any of these things in excess can increase your risk of bone issues. Caffeine, cigarettes, and alcohol are all on the naughty list when it comes to bone health, so do what you can to curb those habits. Drink decaffeinated tea and see if you can phase out those cocktails and cigarette breaks. It won’t be easy, but your body will thank you for it.
It takes some discipline and a little adapting, but a small shift in lifestyle will help you keep your bones healthy for years to come. Just make sure to keep moving your body and be mindful of what you put in it!