Benefits of Exercise – Incentive #2

By your Fitness Trainers at Century Fitness

BONE STRENGTH – According to the CDC, “Exercise Strengthens Your Bones and Muscles. As you age, it’s important to protect your bones, joints and muscles. Not only do they support your body and help you move, but keeping bones, joints and muscles healthy can help ensure that you’re able to do your daily activities and be physically active. Research shows that doing aerobic, muscle-strengthening and bone-strengthening physical activity of at least a moderately-intense level can slow the loss of bone density that comes with age.

Hip fracture is a serious health condition that can have life-changing negative effects, especially if you’re an older adult. But research shows that people who do 120 to 300 minutes of at least moderate-intensity aerobic activity each week have a lower risk of hip fracture.”

Most health experts recommend building strong bones at a young age. Pre-teens should be physically active using mostly their own body weight for calisthenics. Engaging in any sport or recreation is also important for young bones. Children should stay away from heavy resistance exercises or heavy weight training until their bones are fully grown. As we get older it is important to start adding in resistance training and strive to increase resistance when possible. Always allow major areas of the body one or two days of rest and recovery.

An article written by Franziska Spritzler, RD, CDE on January 18, 2017, outlines 10 natural ways to gain and maintain healthy bone mass:
1. Eat Lots of Vegetables – … a great source of Vitamin C, which stimulates bone forming cells.

2. Perform Strength Training and Weight Bearing Exercises

3. Consume Enough Protein – Low protein diets decrease calcium absorption. (However, very high protein diets may disrupt bone health some studies show).

4. Eat High Calcium Foods Throughout the Day – This is the most important mineral for bone health.

5. Get Plenty of Vitamin D and Vitamin K

6. Avoid Very Low-Calorie Diets

7. Consider Taking a Collagen Supplement Note: (Check with your healthcare provider before any major change in your diet including any supplementation).

8. Maintain a Healthy and Stable Weight

9. Include Foods High in Magnesium and Zinc

10. Consume Foods High in Omega 3 Fats – These fats are well-known for their anti-inflammatory effects… also shown to protect bones.

This article is intended to provide knowledge of general health and fitness principles and is not medical advice. Please consult with a physician if you have questions.