GIVE ME STRENGTH

Not only can exercise burn fat and help build muscle, it can also strengthen bones, which, obviously, is necessary and vital for our skeleton. In simple terms, we need strong bones to keep us upright, to allow us to walk, sit and, well, be.

We need to take care of our bones, and our skeleton, the same as any other organ or tissue. These days, women spend a fortune on make-up and skin products, and that’s what we can see on the outside. Do we forget what’s on the inside? We mustn’t forget… Bone supports our soft tissues, it protects our organs, and also stores fats and minerals. Bone is also the site of red blood cell production in the marrow.

 

Our bones are living structures, and need nourishment as well as care. Calcium is stored in our bones, and released into our bloodstream. When older, and our hormone levels change, bone density can decrease and our structure becomes weaker. Osteoporosis is a risk during the time of decreased bone density, sometimes due to hereditary, and sometimes being female. And of course, because of diet.

To help bone density, and to help decrease problems associated with it, cut down on alcohol and smoking. Alcohol depletes calcium, and smoking affects production of hormones. 

Calcium-rich foods help bone density, so stock up on dairy, dark green vegetables and nuts. Also try fish, eggs, cod liver oil, and plenty of sunshine!

Regular exercise is also a must, and can strengthen bones. Don’t be put off by thinking you need to have a complete exercise regime. Instead, think of exercise that will impact, like jogging or jumping. Even walking up the stairs can help, especially two at a time. Do this ten times. Leg squats are good, just by standing on one leg and holding the back of a chair. Squat down as far as is comfortable by bending the knee. Pull abdominals tight, and don’t twist your ankles, knees or hips. Do this fifteen times.

To strengthen arms, sit on the stairs, leg outstretched. Place your hands either side of your bottom and push yourself off the stair you are sitting on. You should be lifting yourself up. Then lower yourself slowly, keeping elbows into your sides. Do this fifteen times.

Start off slowly with these exercises, and build up. If in doubt, consult your doctor. For more information on National Osteoporosis Society, check out www.loveyourbones.org.uk or phone 0845 450 0230.

For more information regarding weight loss and diet, visit WeightLossCommunicator