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How Does Improving Bone Density Impact Your Health?

Tops Tips to Maintain Strong Bones


As we grow older its common for many of us to slow down a bit. Your energy levels are lower and maybe you move a little less than you used to. Sitting down seems like a natural thing todo in order to take a load off those weary bones of yours. So you would think. Of course I am not saying don't rest. These days we seem to be sitting a lot more than ever before between work and leisure.


When we become less active we begin to loose bone density. Why is it important to care about your bone density you say. I am glad you asked. Your bones store calcium, protect organs, anchor muscles, and provide overall structure to the body. When your bone density is porous you have a higher chance of osteoporosis and fractures.

Your bones regularly go through a cycle of creating new bone and breaking down the old. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you loose slightly more bone mass than you gain.


The likelihood of you developing osteoporosis, for example, depends on how much bone mass you attain by the time you reach the age of 30 and how rapidly you lose it after that. Osteoporosis causes the bones to become porous and brittle as you age. The higher your peak bone mass, the more bone you have stored and the less likely you are to develop osteoporosis.


This is a net positive or net negative situation that we find ourselves having to address. In whatever way you can, barring impeding health issues, you should do yourself a favour and make sure you keep your body moving regularly.


What Affects Bone Health?

Individual factors will vary from person to person but some of the key factors that can cause damage to bone health are:

  • The lack of Calcium in your Diet

  • A lack of Physical Activity

  • The use of Tobacco and Alcohol

  • Gender: Females tend to be at higher risk.

  • Body Size: Being extremely thin or having a small frame means less bone mass.

  • Age: Your bones become thinner and weaker as you age.

  • Race and Family History

  • Hormone Levels: Excess thyroid hormone, low estrogen in women and low testosterone in men

  • Eating Disorders

  • Certain Medications.

How Can You Prevent The Loss of Bone Density?

Two key things you can do with your nutrition will be to make sure you are getting your recommended daily allowance of calcium and vitamin D, which helps us absorb calcium.


RECOMMENDED DAILY AMOUNT


Let's Talk About Exercise


Young or old, keeping your body moving with some form of resistance exercise is critical. As the saying goes, "if you don't use it you loose it." You should always check with your doctor before you begin a regular exercise program to make sure it compliments any health ailments you may be aware of.


The key to sticking with any form of exercise will always come down to having fun with it. Find something that you can enjoy and always feel free to change it up after a few months so your body has to continually adapt.


1. STRENGHT TRAINING

Resistance training with either weights or resistance machines offers immediate improvement with not only bone density but also, lean muscle tone.


You are never too old to start a strength training programme and see incredible benefit from it. You should always seek out a reputable strength and conditioning coach for customized advice. Start small and be patient with yourself so you can achieve your long term fitness goals. There are plenty to choose from online and many offer free advice.


2. FREE BODY WEIGHT EXERCISE


Free body weight exercises require little to no equipment and require only a small amount of space. Exercises such as dips, lunges, burpees, spider crawls and even press ups are easy to learn so long as you remember that you can always find a modified version of each exercise to adjust to your current strength and mobility level. If you are new to free body weight exercise you will notice that your muscle recovery time can be faster and less intense compared to weighted resistance training.



You will find that most exercises that require you to fight gravity with an impact to the ground will offer benefits such as cardio vascular strength, lean muscle tone and an overall feel good factor when the positive hormones are flowing through you. It's important that you stay consistent with whatever exercise you choose. Your bones are counting on it.


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