December 10, 2021 4 min read
Did you know that the skeleton of an adult human being consists of up to 214 bones and more than 650 muscles?
The health of our bones is extremely important - they keep us active and ensure that we remain fit as we age. Modern ways of working, such as sitting for hours, mean that our bodies are often strained. We should therefore make sure that we promote blood flow to our muscles and joints through an active lifestyle. Nutrition is also fundamental. Through a healthy dietary style, we need to provide our bones and muscles with many nutrients.
Learn from us what you can do for your muscle and bone health.
"Fit and agile into old age" - that is the wish of many people. But only bones that are well cared for and regularly challenged can maintain their stability.
Up to the age of 30, our bones increase in mass. From the age of 40, our bone density decreases and our bones become weaker due to age. To prevent bones and muscles from feeling superfluous, they must be regularly stressed through exercise and sports. Because if we don't move, we steadily lose bone mass.
Exercise includes not only everyday movements, such as taking stairs, but also regular cardio and weight training. Regular muscle training strengthens and supports the bone structure, promotes the sense of balance and is a good fall prevention. In this way, you reduce the risk of bone fractures or other joint diseases.
We recommend that you attend sports classes or go to the gym for healthy strength training. Choose a sport that you enjoy to stay motivated.
If you already suffer from joint pain, you should do sports that are easy on your joints. These include cycling, walking and swimming.
In addition to exercise, diet is also an important point for muscle and bone health. Probably now protein shoots directly into your head. But there are many other vitamins and nutrients that are extremely important for bones and muscles:
Stretching is an important element of any training plan. Everyone should get into the habit of stretching their muscles regularly. Whether you are an athlete or a professional, stretching has a positive effect on the entire musculature. It means a controlled and effective gain in range of motion. A stretching exercise that lasts for a period of half a minute improves the blood supply to the muscles, thus increasing the flexibility of the body. With targeted stretching exercises, the strained and overworked muscles are loosened again and returned to their original position.
Take 10 minutes a day to stretch your body. 10 minutes a day isn't a lot, but you'll quickly notice that it yields great results.
Exercise & the right nutrients strengthen bones and muscles
Everyone should pay attention to the health of their bones and muscles. After all, we all want to stay fit into old age.
Above all, the supply of essential minerals, vitamins and other nutrients plays a fundamental role for our muscles and bones.
Have you already done anything for your muscle and bone health today?