Simple Steps to Strengthen Bones

Bone Strength As we age, our bones become weaker. Bones are living tissue, always tearing down and rebuilding themselves. But as you grow older, the rate at which your bones rebuild decreases, leading to loss of bone density, fractures, and osteoporosis. It’s not a dead-end, though. As long as you take care of yourself by following these tips and seeing orthopedic specialists when necessary, you’ll strengthen your bones and reduce your chance of bone-related injuries.

Exercise Regularly

Just like every other part of your body, bones need exercise to gain – and maintain – strength. Regular exercise reduces joint pain, keeps excess weight off that puts stress on your bones, and helps you maintain your balance to avoid falls. Orthopedic specialists advise patients to make exercise a part of their daily routines. Doctors suggest focusing on these types of workouts:

  • Strengthening – Having strong muscles around a joint is the best way to protect it. We advise you to perform strengthening exercises two or three times a week, working each muscle group. Remember, don’t skip the resting phase of working out, which is when muscles actually gain strength.
  • Aerobic – While activities like biking and swimming are good for overall health, they don’t actually benefit your bones. Focus on weight-bearing aerobic workouts, like climbing, dancing, or walking.

Eat Healthy

It’s true that you are what you eat. To boost your bone stamina, maintain a healthy diet every day. Be sure to include:

  • Leafy greens for calcium, vitamin K, and potassium
  • Vitamin D from 20 minutes in the sun or from a supplement
  • Whole grains for magnesium.

Avoid Excessive Sugar and Caffeine

Sugar and caffeine are fine in moderation, but limit your intake if you want strong bones. Orthopedic specialists know that both substances increase the secretion of calcium and other trace elements, which starves your bones. Reducing sugar and caffeine in your daily life not only benefits your bones, but also improves your overall health.

It’s possible to age strongly. Follow the tips above and talk to your orthopedic specialists to make sure your bones are healthy.

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