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Posts for: October, 2017

Bone and Joint Health Action Week is held October 12-20 and exists to bring awareness to various bone diseases, disorders and conditions. Bone mass can drastically decrease with age and can cause many of the bone diseases and disorders common in older people. As part of Bone and Joint Health Action Week, here are four tips to help you maintain healthy, strong bones, including the ones in your feet and ankles.

Eat Calcium-rich Foods

Calcium is the key to maintaining strong, healthy bones. Contrary to popular belief, you don't have to consume dairy to get the recommended dose of calcium each day. Non-dairy foods that are also high in calcium include broccoli, almonds, kale and collard greens. Adults need 1000 mg of calcium a day, so make sure you're eating enough high-calcium foods to meet the goal.

Add Jumping Exercises to Your Daily Workout

According to a study published in the "American Journal of Health Promotion," jumping ten times twice a day provides greater bone-building benefits than hiking, aerobics, walking or jogging. In the study, women ages 25 to 50 increased their hip bone mineral by 0.5 percent over the course of four months by jumping ten times a day, twice a day, taking 30-second breaks between each jump. The women in the control group lost 1.3 percent of their bone mass over the same time frame. The lesson here is to add jumping to your normal exercise routine to increase bone density and strength.

Increase Workout Intensity

Walking, hiking and running are all exercises that will help increase bone density. Try to engage in at least 30 minutes of brisk exercise a day. The true bone-building work happens as the intensity of the workout increases. Increase the pace of your workout or add challenges such as walking uphill or running sprints and intervals. For the best results, mix low-impact workouts with more high-intensity workouts throughout the week.

Train With Weights

Lifting weights helps build muscle mass, which helps to build and protect bone. Women especially need to train with weights, as they lose significant bone mass after menopause. The more bone and muscle mass they have before menopause, the less concern there is for developing serious bone diseases such as osteoporosis after menopause. Add two to three sessions a week of resistance training to your workouts for best results.

Are you experiencing foot pain? Contact Dr. Fleishman, Kansas City Podiatrist, to get the help you need.