To strengthen the bones and joints it is recommended to eat foods rich in calcium and although the milk and cheese are the best known, there are other sources of calcium besides dairy products such as dark green leaves such as spinach and broccoli and walnuts and peanuts.
But in addition to consuming these foods is also recommended to do physical activity, but it is not any exercise that is indicated because in order to get the calcium to be absorbed and this strengthens the bone mass should be performed activities that favor muscle contraction exactly in place that you want to strengthen.
For example, if a person needs to strengthen the leg bones it is good to walk, but the race has a lot more impact, being much more efficient. However, when the person is very weak and there is a risk of falling, the race may not be the best option and in this case the exercises of physiotherapy or bodybuilding are the most indicated.
What to eat
You need to invest in calcium intake, if possible, at every meal of the day. Preferring calcium-fortified foods is also a good outlet, but the doctor may also recommend the use of dietary calcium and vitamin D supplements to prevent or treat osteoporosis.
Some foods rich in calcium are sardines, tofu, Brazil nuts, beans, okra and plums. You can see the amount of calcium in these foods here.
When eating these foods you should not drink coffee, coke or eat chocolate because caffeine can disrupt the absorption of calcium, so you should wait at least half an hour for coffee after breakfast or lunch.
In addition, it is also very important to be exposed to the sun early in the morning for the sun's rays to touch the skin, to produce vitamin D that also helps in bone strengthening. In this case, you should 'sunbathe' without sunscreen and do not risk skin burn or skin cancer, you should always prefer the time of the morning, until 10 o'clock or later in the afternoon, after 16.
Best Exercises
The best exercises to strengthen bones are those that lead to muscle contraction but have a direct impact on the bone, so everything in the water like swimming, hydrotherapy and water aerobics are not the most indicated.
Gym exercises such as bodybuilding, light jogging, and Pilates workouts are excellent options for getting blood calcium absorbed through the bones making them stronger. In addition, they also strengthen joints, avoiding pain and imbalances.
Check out more power and exercise tips in our video below:
