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Brittle bones are often thought to be an unavoidable symptom of ageing, but there are many ways to boost your bone health. Nutrition and exercise scientist Kathleen Alleaume said a combination of exercise, diet, safe sun exposure and vitamin supplementation can reduce osteoporosis risk.
“There is a lot of information available about the importance of protecting your skeleton, but there is still clearly a need to do more to ensure people understand how they can safeguard their bones now, and into the future,” Ms Alleaume said.
“While many are aware that calcium and vitamin D are key ingredients for building and preserving strong bones, vitamin K2 also plays an important role in regulating calcium uptake from the arteries to the bones, and is therefore essential for optimal bone and heart health support.”
She has the following tips to help boost bone strength:
Weight bearing exercises
Weight bearing exercises are performed while on your feet, meaning you bear your own body weight such as skipping, jogging on the spot and aerobic dance. Because of the weight-bearing force involved, it is arguably the best form of exercise for helping to preserve bone density and build bone strength.
Body weight training
Referred to as calisthenics, body weight exercises are a simple, cheap and effective way to increase body strength and improve balance and flexibility. Examples: push-ups, chair dips, lunges, wall sits or stair climbing.
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Resistance training
Another term for exercises using an external force to stimulate muscle contraction, leading to increases in muscle size, strength, endurance and tone. Resistance training is generally conducted through the use of equipment like dumbbells or resistance bands, which can be bought from your local sporting goods store. These exercises are great at increasing bone mineral density - essential in preventing a decline in bone mass and ageing-associated diseases such as osteopenia (lower bone density) and osteoporosis (brittle bones).
Isometric exercises
These exercises help strengthen and tone muscles without joint or muscle movement and can be performed with or without added resistance. Examples: planks, wall sits, glut bridges or warrior poses.
Pilates/yoga
Perfect gentle exercises to reduce tension, improve joint flexibility and balance. Examples: Navasana, Uttplutih and Bakasana poses.
- www.thesenior.com.au