How to Keep Your Bones Healthy

How to Keep Your Bones Healthy

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Learn how to maintain healthy bones throughout every stage of your life.

You Will Need

- Calcium-rich foods

- Cardiovascular exercise

- Resistance training

- Bone density scan

- Calcium supplement

- Magnesium (optional)

Consult your doctor before beginning any exercise regimen.

Step 1: Determine calcium intake

Determine how much calcium a person your age and gender needs daily. This information can be found by doing an internet search for “recommended calcium intake.”

It is recommended that people between the ages of 19 and 50 receive 1,000 milligrams of calcium daily.

Step 2: Eat calcium-rich foods

Increase calcium-rich foods in your diet. Calcium-rich foods include dairy products, leafy green vegetables, dried beans, and pink salmon.

Step 3: Incorporate light exercise

Incorporate light cardiovascular exercise, like jogging and walking, into your routine. Since bones are tissue, just like muscles, they strengthen with exercise.

Step 4: Incorporate resistance training

Incorporate some light weight-resistance training into your exercise routine, like push-ups, sit-ups, and squats.

Step 5: Consider a supplement

Consider taking a calcium supplement if you aren’t getting an adequate amount of calcium in your diet.

Use a supplement with magnesium — it aids in the transfer of calcium to your bones.

Step 6: Consider a bone density scan

Consider a bone density scan and find out about other available therapies. A little preventative medicine can promote healthy bones and guard against osteoporosis well into your twilight years.

Did you know?

Archaeologists have found evidence of osteoporosis in ancient Egyptian mummies.