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Exercise more if you want stronger bones

  • Published in Health
Studies have found that lack of physical activity might lead to fragile bones

Studies have time and again found that leading a life of low-activity and not exercising daily can prove to be extremely harmful. Podiatrist Dr Chaitanya Shah states, "The sedentary lifestyles that most of us lead these days lead to maximum harm to the bones. And clubbed with the fact that we live in air-conditioned homes, travel in air-conditioned cars, and shop at air-conditioned malls, we are hardly ever exposed to the sunlight, and this worsens our case because we do not get vitamin D at all."

In a recent study, a team from the Pennsylvania State University found that lack of physical activity has resulted in fragile bones among modern races as compared to early human species. Timothy M Ryan, associate professor of anthropology and information science and technology at the university says, "The most plausible explanation is that a lack of constant physical activity causes the bone in the head of the femur — the long bone in the thigh — to become thinner and lighter than those found in modern primates such as chimpanzees, gorillas and orangutans."

Experts say that having of unsweetened cereals and oatmeal, legumes, green leafy veggies, oily fish, eggs, cheese and fresh fruits or fortified fruit juices can really help.

How much exercise you need daily :

30 minutes 4-5 days a week of either jogging, treadmill, ellipticals, jumping rope, tennis, stair-step machines
2-3 times a week lift weights, use elastic exercise bands, use weight machines
Do balance exercises like Tai Chi, posture exercises like yoga and functional exercises everyday for 20-30 minutes

Essential nutrition for stronger bones :

An adult needs the following daily
Calcium: 1,000 - 1,300 milligrams (mg)
Protein: 40-60 grams
Vitamin D: 600 - 800 international units (IUs)

Include these in your daily diet :

Have non-sweetened cereals, and oatmeal
Beans and legumes
Have dark leafy greens vegetables — broccoli, bok choy, spinach
Salmon and sardines with bones
Have almonds

Some of the best sources of Vitamin D : 

Fortified dairy products
Cod liver oil
Fatty fish like salmon, mackerel, and tuna
Fortified cereals and orange juice
Last modified onTuesday, 30 December 2014 16:55

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