5 Ways to Build Strong Bones and Muscles
Whether you’re recovering from illness, healing after an injury, or just aiming to stay fit and strong in the face of advancing age, strengthening bones and muscles is a key component of your plan. The experts at Santé Home Health & Rehab have comprised these expert tips to help you along your journey. They can be incorporated into any fitness level and any lifestyle for your convenience (and results!).
Eat a Vitamin-Rich Diet
Getting your recommended nutrients through diet is one simple way to give your body what it needs to build strong bones and muscles. While multivitamins can help, your body absorbs nutrients best when they come in the form of bright, colorful fruits and vegetables, protein-rich meats, and dairy products. Vitamin D, Vitamin K, and calcium are especially important.
Incorporate Strength-Building Exercises Into Your Routine
Weight-bearing exercise can increase your bone density, bone size, and bone strength while reducing inflammation and turnover in the bone. Additionally, strength training can increase muscle mass.
Steer Clear of Super Low-Calorie Diets
Many fad diets require you to survive on less than 500 calories a day or fast for extended periods of time (like 48-66 hours at once). While intermittent fasting is often a great approach to weight loss, consuming too few calories can slow your metabolism and reduce your muscle mass and bone density.
Staying active requires intention but it doesn’t have to be difficult; take the stairs instead of the elevator, park further from the door, and walk your dog instead of hiring it out. Small, intentional moves can help you build strength and maintain mobility long-term.
Just Say No – To Tobacco and Alcohol
Smoking and excessive drinking increase your risk of developing osteoporosis, which means quitting (or never starting) can help you prevent bone loss and promote bone health, which is a critical ingredient for aging gracefully.
To learn more about aging gracefully (or to get a little help if you need it), contact us at Santé today. We’re the rehab, home health, and hospice experts.< Back to Library