As you become older, the health of your bones becomes increasingly crucial. Bone loss, or a decrease in bone density that makes bones weaker, is common in older persons, increasing the risk of fractures. It’s never too early to start thinking about bone health; improving your bone health now can help you avoid fractures later in life.
There are a few ways to work to improve bone density. At Top Tyr Training we focus on unique strength training options that bring many benefits, including helping to build bone density. Keep reading to learn about other ways to improve bone density or call us at (424) 398-0041 for help with personal training and more.
Exercise
Exercise can help to strengthen bones over the course of a lifetime. Balance exercise, such as tai chi, and strength training with weights or resistance are also beneficial. Walking and other forms of physical activity while out and about are also beneficial. A daily stroll of thirty to forty minutes can make a significant impact in the health of your bones. Exercise can help you improve your balance and muscle strength, which can help you avoid falls, which are the main cause of bone fractures.
Nutrition
Bone health is influenced by all vitamins and minerals. Calcium and vitamin D are the most crucial. For persons aged 51 to 70, a daily dose of 600 IU of vitamin D is suggested. For women aged 51 to 70, the daily calcium dosage is 1,200 mg, while for males it is 1,000 mg. Every day, adults over the age of 70 should consume 1,200 mg of calcium and 800 IU of vitamin D. A multivitamin can help you obtain the calcium and vitamin D you need, as well as a variety of other nutrients that you might be missing out on if you don’t eat a well-balanced diet.
Eating lots of protein, but not too much, is also required to help develop and repair bone and muscle. The majority of individuals must consume the following: for every 1.1 pounds they weigh, they need 4 grams of protein every day. So, a 150-pound individual need roughly 55 grams of protein each day.
Call now to see how we can help
We are here to help you get into the best shape of your life. Our biohacking exercise options can help you spend just a few minutes per week and see incredible results. Call Top Tyr Training at (424) 398-0041 now to learn more.