Maintaining Bone Density as We Age – The Invisible Secret

After the age of 30, men tend to lose about 1% of their bone density while women lose about 2% of their bone density every year. Maintaining proper bone density means reducing the chances of bone fracture and suffering from diseases such as osteoporosis. While the reduction of bone density is natural as people age, there are ways to combat it. What follows are some simple tips that will help you maintain your bone density well into your senior years.

Add Vitamins & Minerals

You will need plenty of Vitamin D, Vitamin K, and calcium to help maintain your bone density. Eating a balanced diet helps, but it is wise to invest in vitamin and mineral supplements to boost the amount in your body. Be aware of what you take as too much calcium may cause unwanted conditions in your body, so be sure you know how much calcium is being consumed in your normal diet before you start taking supplements.

You can get plenty of Vitamin D which is important for bone density simply by standing in the sun for a few minutes each day. The sunlight is absorbed into the skin which causes the body to produce Vitamin D on its own. You do not need much exposure and what you absorb can be accomplished just through the arms or legs. For long periods of cold or cloudy weather, you may want to purchase a Vitamin D supplement just in case.

Resistance Exercise

One of the most effective ways to keep up bone density is working out with weights or resistance exercises that use body weight. By adding weight, you also improve muscle mass as well which also tends to decrease as people age.

Proper weightlifting exercises keeps can stop the dissipation of bones and even make improvements to muscle mass. However, you can also use resistance exercises such as squats, pushups, and the like which uses your own bodyweight to increase bone density.

Mobility Equipment

If you do not have a full range of motion, then investing in mobility equipment may be the answer. This type of equipment allows you to exercise even if you suffer from back, joint, or muscle issues. Such equipment may be expensive depending on what you choose, but there are many devices that are simple, easy to use, and are inexpensive.

Before investing in mobility equipment, be sure that you check them out first. Plus, make sure that you can use the equipment on a regular basis. A visit to a gym or fitness center provides the means to check everything out without having to spend much money.

Osteostrong

This is a new type of equipment designed specifically to improve your skeletal structure. This means that regular use of Osteostrong will increase bone density, improve posture, balance, and overall athletic performance. Plus, it does not put any strain on the back or joints of your body. While Osteostrong is quite promising, it is not free, so you should check out first before making any commitment.

Taking the proper supplements and engaging in resistant exercise can help you maintain and even improve your bone density which means fewer fractures and reduced chances for osteoporosis.