As we age, our bones naturally lose density and strength.
Two million older Americans break a bone every year because of osteoporosis.
Nearly half of those who break a hip never fully regain their mobility.
Heres how to keep your bones strong and healthy as the years go by.
WHERE TO START
1.
Aim for three to four servings of calcium-rich foods per day, Wein says.
Theyre also not recommended if you take acid-reducing heartburn medication, because their absorption requires an acidic stomach environment.
Plus, in some people, calcium carbonate can cause nausea, bloating or constipation.
But dont let that prevent you from getting your calcium, Rosen says.
Try chewable tablets, powders or gummies, or smaller pills labeled petites or minis.
Its also important to look at the nutrition facts of your other supplements.
Multivitamins, for example, may have low doses of calcium that count toward your daily total intake.
Try incorporating calcium-rich foods into each meal and snack.
EXERCISING FOR BONE HEALTH
7.
Because bone is living tissue, it builds mass in response to forces placed upon it.
Almost all exercises are considered weight-bearing, Hartley says, with the exception of swimming and fully seated cycling.
The trick is to gradually increase the intensity by adding repetitions or additional weight, Wooldridge says.
Aim for two to three sessions a week, focusing on all the major muscle groups.
A great exercise for these muscles is the wall sit, Hartley says.
(Be sure to get assistance if you need it.)
Lean against a wall with your feet in front of you until your back is flush against the surface.
Aim for 10 repetitions, take a break, and then do another set of 10.
