OPTIMIZE BONE HEALTH—YOUR PLAN TO PREVENT OSTEOPOROSIS FRACTURES.
As men and women age, they lose bone density and are at increasing risk for debilitating fractures. Several preventative measures will help to maintain strong bones and prevent your risk for a fracture. The two most important factors for bone health are activity and good nutrition.
For details to optimize your nutrition and supplement intake for healthy bones, see below or click here.
Activity Builds Bone Strength
Supplements alone can’t replace activity! Bones need vibration to stay strong. Send a healthy, fit adult to outer space (even with excellent sources of calcium, magnesium, vitamin D, and vitamin K) and they risk losing a lifetime of bone density in just a few months; now you know why they have a mini gym in the space lab for astronauts.
Bones need physical stress to stay strong, therefore, weight bearing exercises (walking, running, elliptical machine use) and strength training (weight lifting, Pilates) are fantastic for your bones. Taking bone nutrients (calcium, vitamin D, etc) alone is not enough to maintain healthy bone density.
So, the first question you need to ask yourself is: Are you getting enough activity? Most experts recommend walking 10,000 steps daily (as measured on a pedometer), the equivalent of walking about 3 miles every day.