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Exercise is one of the most important things
you can do to fight osteoporosis. This forces the body to grow more
bone cells. Weight bearing work outs such, walking, jogging, dancing,
work the bones against gravity to keep you up right which intern works
the bones. Walking is a bone strengthen exercise that put less stress
on the bones.
Start out slowly and gradually increase the length of your work outs.
Physically active exercise especially weight bearing and weight
training will force your bones to move and support weight. This will
keep your bones solid and help fight osteoporosis.
Any kind of strength training which you can
do is a great way to fight osteoporosis. Men and women of any age
should do some kind of strength training. You can start with weights
as light as three pounds and work up from their. Try and work out at
least two times a week. Make sure to work your arms and upper torso
along with your legs. take it slow and easy when you first start.
You need to get the right amount of calcium.
An adequate intake is one thousand milligrams of calcium a day for
adults. Most of us don't come close to the minimum intake we need.
Dairy food such as milk, and milk products are major sources of
calcium. For people that can't get enough calcium from food there are
other options.
Orange juice is a good source. Figs and fruit are high in calcium. You
should also get a good source for vitamin D. Vitamin D is very
important for good bone health.
Vitamin D comes from the sun so try and get
out in the sun. You can also get it from food and supplements. If you
smoke try and cut down or quit ,smoking removes some calcium from what
you eat. You should also cut down on your salt intake. You can talk to
your doctor about osteoporosis medications.
They include Fasamax ,Actonel and other medications. Make sure to talk to
your doctor about your risk or symptoms of osteoporosis. |
