How to Keep Your Bones Healthy

Bones continually go through the process of breaking down and building up. As one gets older, the ability to build bone is decreased. Starting early and staying healthy are ways to keep your bones in good shape.

Instructions

Difficulty: Easy

Things You’ll Need:

• Gym equipment
• Calcium rich foods

Keep Your Bones Healthy With a Proper Diet

1. Eat foods that are rich in calcium. Milk, cheese, yogurt and other dairy products are good sources of calcium.
2. Take calcium supplements if you are unable to consume dairy products.
3. Eat plenty of greens like broccoli, spinach and kale, as they are rich in calcium. They also contain other substances that help your body absorb that calcium.
4. Consume food or supplements with vitamin D. Vitamin D helps your body absorb calcium. Milk is the most common source.
5. Spend some time under the sun and your body will create vitamin D. Remember to wear sunscreen if you plan on sitting out in the sun, even for a brief period of time.
6. Avoid excess protein and sodium. They can lead to an increase in the amount of calcium excreted from the body through urine and feces.

Keep Your Bones Healthy With Exercise

7. Walk, jog and jump rope your way to healthier bones. Perform cardiovascular exercises that involve some impact on your body. Your body will react to the impact by increasing bone density.
8. Play sports if you don't like trekking to the gym. Sports provide great exercise for your body as well as the impact needed for bone growth.
9. Perform weight-bearing exercises to strengthen bones. Most of the muscles you target with weights or resistance, like the biceps or the quadriceps, are attached to your bones by tendons. Any pull on the bones via the tendons will cause your body to react and create more bone density to support the resistance.
10. Change your exercise routine often and surprise your body. Don't let your body become stuck in a routine. If you do, exercise will lose its effectiveness.

Tips & Warnings

• Kids should start early when it comes to exercising and eating right. Growing kids means growing bones, so proper nutrition and exercise are key to being healthy. Also, being healthy early in life can help you keep in shape as you get older.
• Do not over exert yourself when exercising. Excessive fatigue can lead to serious injury.

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