Thursday, July 24, 2008
Build Those MusclesYou may be surprised at how little effort it takes to make a difference to your muscle health. Here's what you can do now:
Increase your calcium intake
A calcium-rich diet (including dairy foods) during childhood and adolescence will protect your bones for life. In later years, a good intake will reduce the effects of bone loss.
Try strength-training exercises
These help build strong bones and can be easily done at home using light weights or even your own body weight.
Avoid fizzy drinks
Colas contain phosphoric acid that can take calcium out of the body. Just two cans per day can have an effect.
Take a walk in the park
Walking is a great low-impact exercise. Aim for a moderate brisk pace for 30 minutes at least five times a week - you'll soon see results.
Build up your vitamin D levels
Vital for calcium absorption, your body can get enough vitamin D to last a year simply by enjoying 15 to 20 minutes of sunlight a day on your face and arms.
Watch your alcohol intake
Drinking alcohol to excess not only damages the cells that make new bone but also interferes with calcium absorption.
Visit a chiropractor
Persistent shoulder stiffness or back problems may be due to misaligned vertebrae. A chiropractor may be able to help realign your spine.
Give up smoking
Osteoporosis research has found that smoking lends to greater bone loss and increases the risk of fractures.
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