If you don’t take good care of your bones, they’ll weaken as you age. This places you at an increased of breaks and fractures, which also means that you’re going to spend more time at home (or in hospital) recovering than you do enjoying life.
However, if you build your bones so that they are stronger, you won’t have to worry about these types of effects as you’ll have a skeleton that supports just about anything. How do you make them stronger?
Here are three very effective options:
#1 – Resistance Band Training
Resistance band training works your muscles, but it also builds strong bones. Just choose the bands that are the suitable strength for you as they range from extra light (which is like using 10 pound weights) to extra heavy (which is the equivalent of 35 pounds.) To get in a full body workout, it may be best to buy a complete set of resistance bands as various muscles will require different strengths. You can even purchase online training for a small additional fee to ensure that you know how to properly use them.
#2 - Calcium
Calcium is one of the best nutrients when it comes to building your bones. It is found in dairy foods like milk, yogurt, and cheese, but eating leafy greens, legumes, and seafood will also increase your intake. Adults should aim for 1,000 mg of calcium daily, other than if you’re a female over the age of 51, then your body needs 1,200 mg.
#3 – Vitamin K
Another nutrient that strengthens your skeletal system is vitamin K. Vitamin K is fat soluble which means that you don’t want to exceed the guidelines because your body isn’t going to get rid of the excess. Women need 90 micrograms daily, whereas men are higher at 120. Foods high in K include spinach, broccoli, strawberries, eggs, and meat.
Build strong bones now so you have strong bones later…when you may need them most!
