HOW EXERCISE HELPS STRENGTHEN BONES
Bones are considered as frameworks of the human body. It serves a myriad of functions such as protection, support, and movement. Because bones grow, age, and weaken with time, are there any ways on how to strengthen our bones?
Yes. Before age 25, there is a myriad of things that we can do to strengthen the framework of our body. Listed below are the steps:
- Consume calcium on a frequent basis – calcium is usually found in milk, and consuming a glass a day is very advisable to build our bones. If you do suffer from lactose intolerance, sardines, salmon, and fortified orange juice are also good alternatives. However, be wary of calcium tablets, because they can be a contributor in kidney stones, thus ask your doctors first before taking these supplements.
- Exercise on a frequent basis – exercise serves many benefits – weight loss, improved health conditions, and prevents heart disease and diabetes. Moreover, it actually strengthens bones, as constant exercise increases the size and sturdiness of the bone over time. Recommended exercise is at least 3 times a week at 30 minutes each.
- Getting needed rest – rest is needed by the body to regenerate damaged cells and improve our immune function. Bones also need rest, as constant stress may cause injury. Getting a couple hours of quality sleep every night is actually very good for your bones.
Delving into the exercise factor, how does it actually help bones become stronger? Constant exercise expands the size of our bones and encourages the formation of thicker lattices that can be more resistant to impact and breakage. Moreover, it encourages the formation of red blood cells in the system to also improve circulation into the bone tissue. Doing the steps mentioned above can not only guarantee you stronger bones, but also a good quality of life later on.