Week 8: Strengthen Bones
Consume more calcium: Your bones need calcium and vitamin D for optimal strength. Experts suggest getting 1,000 milligrams of calcium (1,200 if
you’re older than 50) and 800 to 1,000 international units of vitamin D (a nutrient that helps the body better absorb calcium)
either from food or supplements every day. Try spooning up to two daily servings of low-fat dairy foods—three if you’re older
than 50—or noshing on calcium packed spinach or other dark leafy greens.
Work out your bones: Losing bone density is an inevitable part of aging, but regular exercise can help slow it down. Exercise with weights can increase bone mass by up to 2 percent by exerting stress on the body, which responds by adding more bone in the strained area. Do weight-bearing aerobic workouts three to five times a week and strength-training exercises two or three times per week.
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