Building Strong Bones to Help Prevent Osteoporosis

A diet high in calcium, vitamin D and daily physical activity helps prevent osteoporosis.

A diet high in calcium, vitamin D and daily physical activity helps prevent osteoporosis.

Adults should get 30 minutes of daily exercise.  Children should get at least 60 minutes per day.  Building bone density in youth is an investment for future bone health.

What are the best exercises for healthy bones?

• Jogging
• Tennis
• Walking
• Weight-lifting
• Calisthenics
• Resistance machines

Any type of weight-bearing and strength-building activity such as those listed above is important because they force muscles and bones to work against gravity and they put stress on the limbs.

Tai Chi exercises are also good because they help improve your balance and decrease risk of falling.

Before beginning an exercise program, check in with your doctor.  If you are a person with low bone mass, you may need to skip certain exercises to avoid problems such as breaking a bone.

Why does the body need calcium?

• It is a building block of bone and an important key to having strong bones

How much calcium does a person need each day?

• This is based upon age
• Children and young adults generally need more calcium because their bodies are developing
• Young adults between age 9 and 18 need more calcium than any other age group (1,300 milligrams per day)
• Men and women over age 50 and postmenopausal women also need a higher intake of calcium (about 1,200  to 1,500 mg of calcium daily)

What are some good sources of calcium?

• Dairy products and milk
• leafy green vegetables
• soybeans
• salmon

People who have problems digesting lactose (in dairy products) may need to take a calcium supplement.  You should talk to your doctor before starting a supplement.

Why do people need Vitamin D?

• to help their bodies absorb calcium from the gastrointestinal tract
• to keep bones strong and healthy

Who needs the most Vitamin D?

• The older you become, the more Vitamin D you need

What are some good sources of Vitamin D?

• Moderate exposure to the sun
• Fortified dairy products
• Egg yolks
• Fish
• Salmon
• Mackerel
• Tuna
• Liver

If you want to take a Vitamin D supplement, talk with your doctor before starting the supplement.  He or she can tell you the appropriate dosage.

Source:  U.S. Bone and Joint Decade Online

Disclaimer:  These statements have not been evaluated by the Food and Drug Administration.  The information in this article is not intended to diagnose, treat, cure or prevent any disease.  All health concerns should be addressed by a qualified health care professional

Author:  Connie Limon.  Visit http://nutritionandhealthhub.com  and sign up for a weekly nutrition and health tip.  The article collection is available as FREE reprints for your newsletters, websites or blog.  For a variety of FREE reprint articles on various topics rarely seen elsewhere visit http://www.camelotarticles.com

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© 2007 Connie Limon All Rights Reserved