Exercise and Bone Health
Posted: October 26, 2020 | By: Stacy Croninger
As you age you may find that your joints don’t move as well. You’re not alone. As you age, you lose bone mass or density. But there are things you can do to help your bone health including staying active.
Them Bones!
Bones connect together throughout our body with joints. Many joints have cartilage where it connects to the bone so they can move. Keeping your cartilage and joints healthy means keeping you moving when you walk, run, jump, bend, and more. And doing so smoothly. If you don’t have cartilage or it is damaged, your bones will rub on each other and can damage the joints, which causes pain.
It’s important to keep your bones and joints healthy so that you can keep moving. Whether you do that with nutrition or exercise or both, it should be a priority.
Get Moving
Any movement is great, but the best bone building exercises, according to the NIH in their article Exercise for Your Bone Health, are weight-bearing and resistance exercises. Weight-bearing exercises include walking, hiking, jogging, playing tennis, dancing, and more. Resistance exercises include weight lifting, resistance bands, and more.
The NIH also suggests a few tips, which are summarized here:
- Check with your doctor before starting a regular exercise program
- The optimal goal is 30 minutes of physical activity on most days
- Listen to your body. You may have muscle soreness and discomfort when you begin, but not pain.
- If you have health conditions, check with your doctor for the best exercise options. For example, those with osteoporosis should avoid high-impact exercise.
Looking for some motivation? Join the Walktober Fitness Challenge! This fun challenge has tips, motivation, and a bib you can download.
Nutrition
Eating the correct foods is your best option for supporting your bones and joints. Calcium is a key nutrient and found in milk, yogurt, broccoli, kale, and other foods. You also need vitamin D, which is found in some of the same foods as calcium, as well as from the sun (another reason to get out and walk).
Of course, you can always take advantage of Youngevity products to supplement your diet. Make sure you’re getting your 90 For Life and then think about adding one of these products:
That’s a small number of the products we have available. Check out all the Bone, Muscle, and Joint products and try one or more to see which works best for your body, because not all bodies are the same!
We hope we see you out walking and moving your bodies to keep your bones and joints strong and healthy!
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