As our population ages and our lives tend to be more sedentary, osteoporosis is becoming a bigger and bigger issue. There are three essential things you can do to counteract that in your own body: exercise, and get sufficient vitamin D and calcium. In this article, we’ll explore what you need to know about these vital self-care practices.

Calcium supplementation is somewhat controversial, as there are questions about absorption from non-food sources. There is also a possibility of over-supplementation which could have the opposite of the desired effect. With those considerations in mind, The Mayo Clinic recommends the following food sources of calcium: “Dairy products are one, but by no means the only, source of calcium. Almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and soy products, such as tofu, also are rich in calcium.” (source: Mayo Clinic website) Calcium levels are also greatly affected by Vitamin D and exercise.

Vitamin D is the new “hot” nutrient that is getting a lot of attention these days. The major biological role of Vitamin D is to maintain blood levels of calcium and phosphorus. Sufficient Vitamin D is essential for strong bones and teeth as well as being important in the prevention of hypertension, cancer, and several autoimmune diseases. If you read much of the current literature, you might think that Vitamin D is a cure-all.

You can get vitamin D from supplementation in the form of vitamin D2 or D3, though, again, absorption may be an issue. Food sources of calcium are probably better absorbed. These include fish, dairy products, eggs, and cod liver oil. However, the best source of vitamin D is exposure to the sun. Your body synthesizes Vitamin D3 from the ultraviolet, or UVB, rays of sunlight. Exposing your skin to the sun for 10 minutes per day will likely give you the vitamin D that your body requires.

While you’re outside absorbing the healthy rays of the sun, you can also get some of that exercise that you need to strengthen your bones. There are two important types of exercise which promote bone density: weight-bearing aerobic exercise and strength training. Weight-bearing cardio-vascular exercise includes walking, jogging, running, step aerobics, jumping rope, and stair-climbing. Swimming, biking, and elliptical trainers are good cardio-vascular workouts, but they are non-impact, so they won’t do the trick in this case.

The second type of training you need is strength training. Many people have a distorted view of what strength training means. You don’t have to become a body-builder or competitive athlete and push yourself to the limit with long grueling workouts to benefit from strength training. Here are two simple exercises that you can do in a few minutes, just about anywhere, to give your body bone-strengthening stimulation: body-weight squats and dumbbell shoulder presses.

To perform body-weight squats, stand with your feet parallel and about hip wide. Look straight ahead and raise your arms to shoulder height in front of you, palms down. Sit down as if you are going to sit in a chair behind you (you can place a chair behind you to give you a safety catch and to provide a bottom to your range of motion). As you squat down, keep your arms up and keep looking straight ahead to maintain a nice upright posture. Sit down as far as you can while keeping your feet flat on the ground and your posture upright, though don’t go lower than thighs parallel to the floor. Return to standing position. Repeat 10 times. Rest for 30 seconds and repeat for 2 more sets of 10.

To perform dumbbell shoulder presses, again stand with your feet parallel and hip-width. Hold dumbbell hand weights at shoulder height with your palms facing in toward your ears. Press the weights straight up in the air, over your shoulders. Perform three sets of 10 repetitions at a weight that makes you feel your shoulder and arm muscles working.

These two basic strengthening exercises load all your major bones and joints which is what you need to stimulate bone density. Remember to do your exercises smoothly and breathe continuously throughout each movement. Perform strength training three times per week on non-consecutive days. A good time to do strength training is after your aerobic exercise, when your muscles are well warmed up.

To learn the four keys to a complete holistic fitness program to support your healthy lifestyle, be sure to visit us here: Kevin Schoeninger, M.A., Certified Personal Trainer, has been assisting clients to reach their health and fitness goals for over 30 years.

To learn the four keys to complete Holistic Fitness Program to support your healthy lifestyle, visit us here: http://www.holisticfitnessinsider.com Kevin Schoeninger, M.A., Certified Personal Trainer has been assisting clients to reach their health and fitness goals for over 30 years.

Author Bio: To learn the four keys to a complete holistic fitness program to support your healthy lifestyle, be sure to visit us here: Kevin Schoeninger, M.A., Certified Personal Trainer, has been assisting clients to reach their health and fitness goals for over 30 years.

Category: Medicines and Remedies
Keywords: prevent osteoporosis, bone density, exercise for bone density, nutrition for bone density, vitamin D