Bones can heal very quickly. This is good news because a bone injury is not likely to ruin your fitness career, but it still hurts.
However, you still need to actively maintain their health for the best fitness benefits. And because of hormonal issues, women are more at risk here.
So here is how to keep your bones strong for lifelong fitness:
1. Exercise: Specifically, you want to have some type of weight bearing exercise like resistance training. The increased mechanical load will cause your bones to become denser. Just make sure that you focus on perfecting technique before increasing loads.
2. Keep your cartilage healthy: Once cartilage is gone, it’s gone forever. So it’s in your best interest to do everything you can to prevent excessive wear and tear. One way to keep your cartilage healthy is to have your posture analyzed.
3. Increase calcium intake: The key here is to get your calcium from natural sources of food. You see, supplementing heavily with calcium has health risks. Most notably, overdoing the calcium intake increases risk for kidney stones.
4. Get vitamin D: Vitamin D is used to absorb calcium in your body. Now the best option here is to get some natural sunlight, and you don’t need much. Only supplement with vitamin D if you doctor deems it necessary since over supplementation can be very unhealthy.
5. Get moving: The simple act of moving around will increase bone density while simultaneously lubricating your joints. So make sure you don’t sit down all day, this is one of the worst things you can do for your frame!
6. Have a DEXA scan: If you suspect that your bones are more brittle than they should be, get them tested. And a great test for determining bone density is the DEXA scan.
Although your bones have a high capacity for repair, you still need to take into account their health. So take action here so that your bones stay strong and healthy for years to come!
Writer Katherine Crawford, an exercise expert and recent arm fat sufferer, teaches how to avoid an arm lift. Figure out how to get sexy and toned arms by exploring her blog with shake weight reviews now!
