If you want to keep you bones healthy, fit and prevent fractures or osteoporosis, you can simply follow some variety of lifestyle practices. This can be done when you eat some certain diet and incoporating in some exercises. Exercises will help to strengthen your bones and keep you in form. Healthy bones will make you look and feel younger and add more feel energetic, it will also offer you a lifetime of support to enjoy the activities you love.
Firstly, eat a nutritious diet that is rich in calcium. Your bones need calcium and are composed of calcium. The body removes and replaces small amount of calcium. It is recommended that daily amount of calcium for adults ages 19 to 50 is 1000mg. Foods rich in calcium include dark green vegetable, almonds and calcium-fortified foods. It is important to include vitamin D in you diet. Vitamin D helps the body absorb calcium and can be found in foods like salmon, liver and eggs.
Also, do some cardio exercises for 30-minute sessions at least five times a week. It wll help to strengthen your bones and keep you fit. Cardio exercises includes, walking, jogging, hiking, stair climbling.
Finally, engage in resistance training. It strengthens your bones and prevents bone loss. Training like pushups, squats, leg press, triceps extensions and back extensions.
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