Motivation Monday: Boosting your bone health

GOLDEN VALLEY, Minn. - Keeping your bones healthy is an important piece of your overall health, especially as you age.

The good news is, boosting your bone health is easier than you think.

Fitness expert, Chris Freytag visited KARE 11 Sunrise with some examples of how easy it is to keep your bones healthy.

Physical Activity: Weight bearing exercise helps to build bone mass. Walking is a universal form of cardio exercise that most folks will embrace. But also running, jumping, dancing, etc. all work. Also - strength training is important. Whether using weights, resistance bands or bodyweight - strength training can help build bone mass.

Calcium in your diet: A diet low in calcium contributes to diminished bone density, early bone loss and an increased risk of fractures. We need calcium and best to get it in our diets if possible. (Supplementation is an option, but I always advise getting as many of your vitamins and minerals from real food as possible.)

How Much Calcium Do We need?
Kids ages 1-3 need 500 mg of calcium a day, or about two 8-oz. glasses of milk
Kids ages 4-8 need 800 mg of calcium a day, or about three 8-oz. glasses of milk
Teens ages 9-18 need 1,300 mg of calcium a day, or about four 8-oz. glasses of milk
Adults ages 19-50 need 1,000 mg of calcium a day, or at least three 8-oz. glasses of milk
Adults over the age of 50 need 1,200 mg of calcium a day, or four 8-oz. glasses of milk

Good sources of calcium include oranges, broccoli, kale, some fishes like salmon and fortified foods like breakfast cereal. And the obvious - dairy products like milk, cheese and yogurt.

One plus to drinking milk is the Vitamin D - milk in the US is fortified with Vitamin D which not only helps with the absorption of calcium but is a needed vitamin in our bodies and at this time of year when we aren't getting outside for our 10-15 minutes of sunshine a day, we need to supplement our Vitamin D.


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