Having strong bones is important for everyone, but as we age, our bones slowly become weaker and more fragile. Weak bones are more prone to fractures and breaks, leading to extended periods of immobility. Maintaining strong bones helps protect your health and reduce the risk of injury that could cause long-term physical or injury complications. People older than 65 should maintain a diet rich in four important vitamins and minerals as well as engage in three specific types of exercise to strengthen their bones.
Four Important Vitamins And Minerals For Bone Strength
Nutrition and diet play a large role in bone health for seniors. Eating fruits and vegetables every day is an important part of preserving bone strength, as they provide vitamins and minerals required by the body that have been linked with improved bone mass.
Calcium and vitamin D are both important for bone health. Calcium helps make bones strong, while vitamin D aids in calcium absorption by the body. Seniors should ensure to include plenty of dairy products such as milk, yogurt, and cheese in their diet in order to provide enough calcium intake for keeping their bones healthy. Vitamin D is available from fatty fish, fortified dairy products, and egg yolks, or from some sun exposure if you can get out during the day and enjoy some sunlight safely – a 10-15 minute walk outdoors is a great choice.
Magnesium and vitamin K are also important for maintaining strong bones. Magnesium helps convert vitamin D into its active form. Abundant sources of magnesium include nuts, seeds, and whole grains such as brown rice and quinoa. Vitamin K increases bone density. Food sources rich in Vitamin K are green leafy vegetables like spinach, kale, brussels sprouts, and lettuce.
Three Types Of Exercise To Strengthen Bones
Weight-bearing exercises are key for maintaining healthy bones. Doing weight-bearing exercises on a regular basis can help ensure your bones stay strong even as you get older because it helps build dense, strong bones and protects your existing bone structure. Activities like walking, jogging, hiking, or dancing are considered weight-bearing exercises because they involve moving your body weight around. This strengthens muscles in the body and can lead to increased bone density over time.
Improving your balance can help reduce falls and lowers the risk of fractures should you take a tumble. Tai Chi, Yoga, or aerobics classes are some activities that can help improve your balance through small, simple movements and coordinated motions that center on gradual changes in body position.
Resistance training helps to improve bones by putting moderate pressure on them and making them stronger overall. Activities such as using exercise bands support the body while helping it move around. The idea behind this type of workout is that when the body learns how to push and pull against resistance, it also starts learning how to distribute force properly thus protecting itself and its bones from injury during a fall or uneven motion.
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Maintaining strong bones is essential for seniors who want to remain independent and active. In addition to a balanced diet rich in calcium, vitamin D, magnesium, and vitamin K, regular weight-bearing exercises combined with balance and resistance training can also help improve and maintain strong bones. By utilizing these tips, seniors in the Harleysville, Lansdale, Quakertown, and Worcester areas maintain strong bones. If your senior needs extra assistance with these exercises or nutrition plans, contact Senior Helpers Lansdale. Our compassionate caregivers are here to provide support and guidance.