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How to Keep Your Bones Healthy. Learn how to maintain healthy bones throughout every
stage of your life. You will need Calcium-rich foods Cardiovascular exercise Resistance training
Bone density scan Calcium supplement and magnesium (optional). Consult your doctor before beginning
any exercise regimen. Step 1. Determine how much calcium a person your age and gender
needs daily. This information can be found by doing an internet search for "recommended
calcium intake." It is recommended that people between the ages of 19 and 50 receive 1,000
milligrams of calcium daily. Step 2. Increase calcium-rich foods in your diet. Calcium-rich
foods include dairy products, leafy green vegetables, dried beans, and pink salmon.
Step 3. Incorporate light cardiovascular exercise, like jogging and walking, into your routine.
Since bones are tissue, just like muscles, they strengthen with exercise. Step 4. Incorporate
some light weight-resistance training into your exercise routine, like push-ups, sit-ups,
and squats. Step 5. Consider taking a calcium supplement if you aren't getting an adequate
amount of calcium in your diet. Use a supplement with magnesium -- it aids in the transfer
of calcium to your bones. Step 6. Consider a bone density scan and find out about other
available therapies. A little preventative medicine can promote healthy bones and guard
against osteoporosis well into your twilight years. Did you know Archaeologists have found
evidence of osteoporosis in ancient Egyptian mummies.