Keeping your bones healthy and strong can be challenging for anyone as they age. Bone loss can cause osteoporosis, which is when bones can become so thin that they can break. There’s a lot you can do to keep your bones strong and healthy. Proper diet and exercise can improve your bone health. It is essential to make sure you have all the nutrients you need for proper bone growth. And it’s never too late to start! Calcium is a building block of bone tissue whereas Vitamin D helps the body absorb and process calcium. Combined, these two nutrients are the cornerstone of healthy bones. Did you know that Vitamin D deficiency is common in all ages as there are few foods that contain vitamin D? You can find it in milk and some yogurts are fortified with it. Otherwise, taking a supplement as directed by your doctor is important. In addition to diet, here at OsteoStrong we can help with specific osteoporosis exercises. When you’re not here having a session, below are some bone building activities and exercises we recommend.
High-impact weight-bearing exercises can assist in building bones and help keep them strong. If you have a broken bone or are at risk of breaking a bone, you may need to avoid high-impact exercises. It’s best to check with your primary care provider. Some great high-impact weight-bearing exercises are:
- Hiking – This is a great one in the Pacific Northwest with many wonderful hiking trails at our fingertips.
- Jogging – This is an activity that is great to do with friends, join a local club! There are many in the Seattle, WA region.
- Stair climbing – Don’t miss an opportunity to take the stairs! Yes, that right just making a conscious effort to choose stairs over the elevator is considered high impact exercise!
Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you cannot do high-impact exercises. Examples of low-impact weight-bearing exercises are:
- Elliptical – An alternative to jogging, but less impact and still great for your bones!
- Step machine – It’s like taking the stairs but at your own pace, and in a supervised setting at your local gym.
- Fast walking on a treadmill or outside – Get together with friends and go for a brisk walk! Raining? No problem side by side at the local gym on a treadmill.
- Resistance Training like OsteoStrong – our machines are designed to have the most impact while still being low impact.
If you are local to the Seattle, WA area, our OsteoStrong center here on Mercer Island can help evaluate and customize a fitness program tailored to your needs. In as little as 10 minutes per week with one of our coaches, you will be on your way to improving your osteoporosis symptoms through the strengthening of your bone density and muscles.
Claim your free session with us today!