The secret of two nutritionists to keep the bones strong

Pwere the only factors related to strong bones and good bone density? They can help, but there's more you can do. Two nutritionists point out the secret to keeping the bones always strong. And it has nothing to do with food. Now, look.

To Parade magazine, nutritionists Olivia Hamilton and Avery Zenker reveal that adopting a strength training is something that can make all the difference when you want to keep the bones strong and healthy. Food is important, but there are also more factors that can make all the difference in this case.

“ Strength training is essential for bone health. It is ideal throughout life, especially as we grow old. It is the closest I have ever seen from the fountain of youth”, recommends Olivia Hamilton. It also says that it is best to follow the indications of experts to achieve a more specialized and appropriate set of trainings.

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“ The bones need sufficient stimuli from exercise for growth and maintenance, which includes strength exercises and high impact activities. Load exercises are one of the best ways to preserve long-term bone mass,” Avery Zenker said.

Experts are of the opinion that you should perform between two to three days of strength training per week. Climbing and descending stairs with weights is a type of activity that stimulates cells that produce and maintain bone density.

“Lifting heavy weights is the most underused tool to prevent bone loss, and I'm not tired of talking about it. As a CrossFit athlete and based on a recent bone densitometry, lifting heavy weights has kept my bone mass significantly above average”, continues.

Basic training that helps strengthen bones (and more)

Food is a great help, but the truth is that exercise also has a great influence on your bone health. A ‘personal trainer’ points to a set of exercises that make a big difference from the age of 50.

According to Tyler Read, this is a training that people at this age should do regularly. Besides strengthening the bones, it can improve balance and flexibility. Know what to bet on.

Stitching

You only use the weight of your body here. When you go down, let the thighs parallel to the ground. Do two series of 12 to 15 repetitions.

Grinding with dumbbells

It's a variant of the previous year. Down here one leg at a time, with one knee bent and the other touching the floor. Do two sets of 10 to 15 repetitions on each leg.

Board

Keep the body straight and hold position for 30 to 60 seconds. Do two series.