3 Vital Principles To Keep Your Bones Fit Even In Your Golden Years

An estimated 200 million people struggle with bone complications worldwide, according to the World Health Organization. Such things simply become more prevalent with age. However, with enough preparation and preventative maintenance, you won’t have to deal with them when the time comes. Even if you are currently in your golden years and dealing with bone issues, these pieces of health advice would still be fully applicable to you.

Observe Proper Nutrition

Above all else, bone strength hinges on proper nutrition. The average adult needs to take 700 mg of calcium daily. An adult with osteoporosis or other bone conditions can end up needing more. Ultimately, your doctor and your treatment program will tell you how much calcium you need to consume to maintain bone density. Aside from milk, you can get calcium from leafy greens, soy products, nuts, and bread with fortified flour. Eating edible bones, such as that of sardines, also gives you calcium. The older you are, the more vitamin D you need, so spend extra time out in the sun as long as it isn’t too hot. You can also get it from foods such as eggs and oily fish like salmon and mackerel. Ask your doctor about whether or not you need to take supplements in case the food you consume is not enough to supply you with these essential nutrients. 

Find The Right Treatment Program 

With the complications that can come with aging, even the most stringent diets can be insufficient. Medical conditions such as osteoporosis can turn your efforts to maintain bone strength into an uphill battle. Even normal lifetime health events such as menopause can have marked effects. Far-reaching effects of lifestyle choices made in youth, such as alcoholism and smoking, also come into play. For this reason, once you feel that you are likely to contract a bone complication, it is vital that you explore every treatment option you can find. If a treatment sounds too new and untested for you, ask your doctor about whether or not it might be a good fit.

Know Which Exercises Are Right For You

Even with the best nutrition and treatments, you cannot secure your bone integrity without proper exercise. Ideally, you should get 30 minutes of physical activity every day to prevent your bones from weakening. Bone exercises hinge on three things. These are weight-bearing, strength, and flexibility. Weight-bearing exercises include jumping rope, running, sports, or even yard work. Strength training works similar to regular muscle-building exercises and involves free weights and exercise bands. Flexibility exercises focus on improving your coordination and include such things as yoga and Pilates. However, we all have our own physical constraints. It is important not to overexert yourself. If muscle discomfort or chest pain stays with you for longer than 48 hours, this is a clear sign that you are working yourself too hard. If you decide to do aerobics, try doing low-impact aerobic exercises to keep things easy on your bones and joints. 

These three tenets working in conjunction can secure your bone health for decades to come. If you are of a younger age, remember that exercise is at maximum effective for preserving bone integrity, so it’s best to capitalize on it now. For those who have gotten on in years, focus on consuming as much calcium and vitamin D as possible, and exercising as much as your body allows.