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Impact Physical Activity + Calcium + Vitamin D = Healthy Bones
Bones are like muscles, if we do not use them, they lose their strength. We can see our muscles, but often forget about our bones. Walking is a great start, but bones benefit even more from 'impact' activities. The experts call it 'overloading' the bone. It is very simple. Activities that require one to briefly put all their weight on one leg, overloads the bone. The easiest way to overload the bone is to climb stairs. Other low impact ways include step aerobics, hiking on hills and Tai Chi.
For those who are able, high impact activities overload the bone even more through jumping and pushing off the ground or floor. For example, jogging, tennis, aerobics, jummping jacks, jumping rope, squash, volleyball and basketball, to name a few.
Resistance activities, such as free weights, weight training machines, or exercise bands are encouraged especially for bones in the upper body.
So how much calcium and vitamin D do I need?
See Bone Building for a Lifetime to learn about food sources of Calcium and Vitamin D, how much you need each day and how to take Calcium and Vitamin D supplements.
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