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HOW TO ADD STRENGTH TO BONES?
The pandemic process, in which we were confined to the house and Immobile, also negatively affected our bone health, offering recommendations that strengthen the bones.
The bones that make up the basic structure of our body weaken with advancing age. In addition, the pandemic process, which has been going on for more than a year, is also damaging our bone health. Turkey Medicals member and a specialist in Physical Therapy and Rehabilitation Professor Doctor explains effective recipes:
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4 EFFECTIVE EXERCISES
One of the most important tasks of our body is movement. Each movement has a positive effect on the bone structure. The best investment in the future is to increase bone strength. This, in turn, happens when you get into the habit of physical activity. Exercises improve quality of life.
Bone strengthening exercises that give you a flexible body with proper posture can be collected in the following 4 titles:
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WHAT SHOULD BE CONSIDERED?
For bone health, smoking should be stopped, alcohol should be limited. People should be prevented from falling. Eating habits should be based on age and gender. Especially calcium and vitamin D should be taken adequately and balanced. Vitamin D stores should be filled by sunbathing these days. Excess protein should be avoided. Water consumption is important. A life away from stress has a positive effect on bone strengthening. A good sleep allows the body to regenerate. This, in turn, indirectly affects the bones. Movement is required every 2 hours. Stairs should be used instead of elevators. Regular health checks should be carried out.
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HERE’S THE FOOD LIST
Bone strength should be given importance to effective nutrients. Foods containing vitamin D, calcium, phosphorus, magnesium, iron, copper, zinc, selenium and other substances in abundance should be taken in an adequate and balanced ratio. Nutrients rich in vitamin D are oily fish. There are 8-12 thousand units in 100 grams. Calcium intake should be considered milk-yogurt-Greens-molasses. A glass of milk contains 300 mg, and a bowl of yogurt contains 400 mg of calcium.
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ENDURANCE EXERCISES
Large muscle groups are novelized. Regular and frequent steps are walking, cycling, long-term swimming, working in the garden or field, and tennis.
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BALANCE EXERCISES
Balance is the ability of our body to stop falling and move properly. Exercises that improve muscle strength, flexibility and endurance also have a positive effect on balance.
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STRENGTH EXERCISES
Carrying a weight, climbing stairs, carrying a bag on your back, doing push-ups for your arm muscles, doing sit-ups for your abdominal muscles and doing weight training with weights are examples.
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FLEXIBILITY EXERCISES
Our torso, arms and legs move easily. Regular physical activities such as Yoga, pilates and Tai Chi increase flexibility.
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