| When you see an old couple jogging in a park, you | | | | by basking in the sun for about ten minutes each |
| may wonder what makes them stay fit in their age. | | | | day. |
| In contrary, many younger people have bone | | | | Weak bones are also caused by sitting for hours |
| problems which make them unable to do such thing | | | | especially if it is done everyday, such as in office. |
| Actually, this is not an impossible if you control your | | | | Although you are sure that you always fulfill the |
| lifestyle since you are young. Staying fit in old age | | | | calcium needs, it will not work well if you never do |
| needs efforts, especially in strengthening bones. | | | | exercises to strengthen your bones. Besides good |
| Bones are important parts of our body we should | | | | health, strong bones and strong muscles are the best |
| keep and maintain to ensure their longevity. If they | | | | advantages of regular walking, jogging, |
| are not in good quality, you will easily get illnesses | | | | weight-bearing exercise, weight-lifting, and even |
| related to bones or joints, such as back pain. You | | | | dancing. |
| may feel it after sitting for hours in office and it | | | | The foods you consume everyday also influence |
| makes you unable to finish your job correctly. | | | | your bone quality. Some foods are recommended for |
| Osteoporosis is one of the worst possibilities caused | | | | those looking for healthy foods to strengthen bones, |
| by bad quality bones. Someone should prevent | | | | such as leafy greens, almonds, and tofu. You can be |
| osteoporosis since he or she is young. In this case, | | | | creative to combine them in your meals to avoid |
| parents play a big part in teaching positive habits, | | | | boredom. |
| such as consuming milk. The best prevention of | | | | As there are always two sides in anything, some |
| osteoporosis can be done before your age reaches | | | | things are recommended while the others are not. It |
| 30. In this age, your body starts taking calcium from | | | | means that while you are suggested to consume |
| your bones in order to deliver it to other parts. After | | | | some foods, you are also advised to limit the others. |
| 30s, someone can still reduce risks of bone loss by | | | | In this case, limiting cola or any other soft drinks is an |
| consuming vitamin D and calcium supplements and | | | | example of the advised ones. It is believed that they |
| doing weight-bearing exercise. | | | | can decrease the amount of calcium in your body, in |
| Vitamin D and calcium can also be found in milk and | | | | which the effects can be seen after years. |
| dairy products like yogurt and cheese. Consuming | | | | If you often consume alcohol, you must also try to |
| them daily will give you healthy bones because they | | | | limit the alcohol consumption. As shown by a |
| are good sources of vitamin D and calcium. In this | | | | research, two to three ounces of alcohol a day will |
| case, three glasses of milk will fulfill 100% of daily | | | | damage your skeleton. It is because people with |
| calcium needs and 75% of daily vitamin D needs. | | | | regular consumption of alcohol have high risks of |
| Another way to get required amount of vitamin D is | | | | bone loss and fracture. |