Strong healthy bones

Strong healthy bones in old age

Everyone needs strong healthy bones, especially as they get older. Most people know that strength training can help build and maintain muscle mass and strength. But did you know that strong muscles lead to strong bones? Strong bones are less likely to break when you fall. Studies show most of us lose 1% bone mass every year after age 40. Multiple studies have shown that strength training can reduce the bone loss process and, in many cases, actually build bone strength.

At fit20 we focus on a special method of strength training that’s highly effective and safe. You always train with a personal trainer and best of all, it only takes 20 minutes once per week. No showering or clothes changes required- think of the time you save!

If you do have the misfortune of slipping on the ice this winter or tripping over in the dark, having stronger bones, and faster reflexes may just save you from a nasty fracture.

If you’re interested in improving your health and fitness significantly in just one 20 minute training session per week try our free introductory training to experience the benefits for yourself.

10 Natural Ways to Build Strong Healthy Bones

Here is a summary from the above article:

1. Eat Lots of Vegetables. Consuming a diet high in vegetables has been shown to help create healthy bones during childhood and protect bone mass in young adults and older women.

2. Perform Strength Training and Weight-Bearing Exercises. Performing weight-bearing and resistance training exercises can help increase bone formation during bone growth and protect bone health in older adults, including those with low bone density.

3. Consume Enough Protein. Low protein intake can lead to bone loss, while a high protein intake can help protect bone health during ageing and weight loss.

4. Eat High-Calcium Foods Throughout the Day. Calcium is the main mineral found in bones and must be consumed every day to protect bone health. Spreading your calcium intake throughout the day will optimize absorption.

5. Get Plenty of Vitamin D and Vitamin K. Getting adequate amounts of vitamins D and K2 from food or supplements may help protect bone health.

6. Avoid Very Low-Calorie Diets. Diets providing too few calories have been found to reduce bone density, even when combined with resistance exercise. Consume a balanced diet with at least 1,200 calories daily to preserve bone health.

7. Consider Taking a Collagen Supplement. Emerging evidence suggests that supplementing with collagen may help preserve bone health by reducing collagen breakdown.

8. Maintain a Stable, Healthy Weight. Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.

9. Include Foods High in Magnesium and Zinc. Magnesium and zinc play key roles in achieving peak bone mass during childhood and maintaining bone density during ageing.

10. Consume Foods High in Omega-3 Fats. Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss in older adults.

Conclusion

Bone health is important at all stages of life. Having strong bones is something people tend to take for granted, as symptoms often don't appear until bone loss is advanced. Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones. fit20 is one of the easiest ways because it only takes 20 minutes per week!

If you’re interested in improving your health and fitness significantly in just one 20 minute training session per week try our free introductory training to experience the benefits for yourself.