How to Make a Stronger Bones

How to Make a Stronger Bones

Keep bones strong is very important. The goal is that we can avoid the risk of bone loss, osteoporosis, and fractures in old age moment. Want to know how to make the bones to be stronger?
Strengthening bones generally occur when the teens, but then decreased when a person reaches the age of 25 years. But you need not worry, though, you can still do a number of efforts to make the bones stronger.
According to the American Journal of Health Promotion, jump 10 times as much as twice a day was able to increase bone density by 0.5 percent. While those who do not do it even decreased bone density up to 1.3 percent.
In addition to jumping, you can also make bones stronger in the following ways:
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1. Food calcium
To make the bones stronger, you can eat foods rich in calcium. Some of them are, yogurt, cheese, low-fat milk, soy milk, almonds, year, and seafood, such as salmon, sardines, etc.

2. Sport or climb
So that stronger bones, you can perform a number of sports such as jogging, brisk walking, or aerobics for 30 minutes a day. For more results, you can perform activities such as climbing a small hill or mountain climbing if possible.

3. Weight training
Weightlifting proven to help increase muscle mass, strengthen, and support bone strength. You can do weight training two to three times as much as semigu. This method can be applied to women and men.

4. Consumption of vitamin D
The body needs vitamin D to absorb calcium in the bones. To that end, ensure adequate intake of vitamin D in the body is also very important. You can get vitamin D naturally through sunlight in the morning, fish, mushrooms, or through supplements.

5. setting foot
Track-stomp each foot to the ground like a small child who is upset it can help the bones become stronger. In addition to track-stomp feet, you also can do a regular jump rope or jump. This method is useful for increasing bone density, especially in the hips.

6. Stretch
Stretching it turns out useful to increase bone strength. Stretching is also beneficial for reducing pain in the back and keep the posture remains good. It is suggested, stretching once or twice a day for 20-30 minutes.

Those are some ways that you can do to maintain healthy bones and increase bone strength. By means of the above, your bones will remain strong into the future at this time.