How to strengthen your bones
Bone tissue constantly regenerates; all the cells in our bones are replaced by new ones every ten years. As we age, our bone density may decrease, but there are ways to slow it down:
- Consume enough bone-building material, calcium, and vitamins D and K, which aid calcium absorption.
- Supplement with Omega fatty acids, magnesium, and zinc as part of a healthy, varied diet.
- Maintain a healthy weight
Excess weight puts additional strain on your joints and bones and increases the risk of bone fragility. Rapid weight loss may also decrease bone density.
Do power training 2-3 times weekly for 45-50 minutes to build and strengthen bone structure.
Walk, jog, and dance regularly
Weight-bearing exercises such as jumping, walking, hiking, jogging, climbing stairs, playing tennis, and dancing force you to work against gravity and are considered the best bone-building exercises.