Many of us 20somethings rarely think about our bone health. We think it's something we had to worry about when we were younger or when we get older. But our 20s provides a time where we can really reduce our risk for osteoporosis. We reach our peak bone mass in our 20s. So the stronger the bones we have, the better off we are. If we build as many health bones now and maintain those healthy bones, we reduce the risk of hip fractures or loss of bone density down the road.
So what can we do besides eating lots of calcium? Below are a few suggestions:
- Pump it up: As a BodyPump instructor, I have to give a shoutout! At least 3 times a week, I do a mixture of lunges, squats, and other weight-bearing moves within a one hour class. According to Women's Health magazine, studies show that weight-bearing impact activities minimize age-related bone loss, especially in your hips. If group fitness is not your thing, try lifting weights on your own with this great guide from Women's Health magazine, a workout DVD, or consider getting a personal instructor to create a workout that works for you. Whatever works for you.
- Keep a healthy weight: If you find yourself below your suggested weight range, you put yourself at a higher risk for osteoporosis. If you need help gaining weight, visit your doctor to figure out your safe and healthy options to reach your healthy weight.
- Give me a "D"!: Vitamin D, that is. Because most of us find ourselves in a 9-5 job without the chance to get some sun. We have to try extra hard to get the Vitamin D we need. According to EmpowHER, we should be aiming for 600 to 800 IU per a day.
These are just a few ways to get healthy bones. How do you get strong bones? Share in the comments section below.
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