Bellevue Personal Training | Bones of Steel

The road to success to achieve bones of steel (and of course, that means muscles of steel too!) is two part: Exercise and nutrition. As we get older it’s of the utmost importance that we have a strong skeleton to minimize the risk of osteoporosis, and also the risk of breaking bones if we were to fall. Studies continue to show that a major fall, after age 60, usually results in death within one year. Here’s the Cliff Notes on what to do:

Exercise

Regular weight bearing exercise is of the utmost importance, as it not only strengthens bones but improves coordination and balance. Weight lifting, either at the gym or in your home; walking, hiking, running, stair climbing, cycling, tennis, high impact cardio and plyometrics.

Plant Based Bone-Healthy Foods

It’s important to eat, on a regular basis, foods that include calcium, vitamin D, protein, vitamin K, vitamin B12, magnesium, potassium, and omega 3 fats. Below are sources of these necessary nutrients:

Calcium: Collard greens, tofu, tahini, dry figs

Vitamin D: mushrooms, nondairy milks

Protein: Protein powders, lentils, tempeh, hemp seeds

Vitamin K: Dry plums, kale, avocado

Vitamin B12: Nutritional yeast, coconut yogurt

Magnesium: Quinoa, cocoa powder, pumpkin seeds

Potassium: Sweet potatoes, beans (legumes), plantains

Omega 3 fats: walnuts, chia seeds

If you are a meat based eater (Paleo-ish), know that you’ll get plenty of calcium from fish, especially canned sardines; protein and B12 from all your meat sources. Dairy is also a fine source of calcium. Omega 3 fats are found in abundance in all the cold water fish. A fun aside: If you place your mushrooms in a sunny location outside, within 3 hours you will have soaked up additional vitamin D!!

For more health and fitness blogs please visit www.bbodyworks.com Thank you ☺