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How to keep your muscles and bones healthy

December 10, 2021 4 min read

How to keep your muscles and bones healthy

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.

1. Regular exercise is the key

"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. 

2. Nutrients are the be-all and end-all

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:

  • Vitamin Dnot only supports your immune system, but also promotes the utilization of calcium contained in food. It is formed by the action of UVB rays from sunlight in the skin and is therefore the only vitamin that is not absorbed through food alone. We recommend that you take vitamin D supplements daily to optimally support your body and your well-being.Here you will find our highly effective vitamin D.
  •  Vitamin C can not be produced by the body, but is important for bone and cartilage function. It contributes to normal collagen formation for normal blood vessel function (bone, cartilage function, gums, skin, teeth). You can get it through fruits and vegetables in your diet or supplements to make sure you get enough vitamin C.
  • Calcium is the ultimate bone mineral. It is an essential component of our bones and contributes to muscle function.
  • Magnesiumis also an essential part of our bones. Among other things, it is critical so that calcium can be properly utilized by the body. Magnesiumsupports bone formation and is also essential for nerve and muscle function.
  • Vitamins B6, B12 and folic acid can regulate homocysteine metabolism and are also responsible for bone health. You can find all important B vitamins in our popularVitamin B Complex.
  • Zinc is a significant trace element and can help maintain bone mass. Make sure you take enough Zinc to support your bones.

3. Stretch regularly

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.

4. Other tips

  • Try to avoid one-sided loads, for example from carrying bags.
  • Mental stress can also affect your joints. When you feel stressed, consciously take breaks and do something good for yourself. 
  • Ensure a good stress balance so that your muscles relax. 
  • Watch your weight: being overweight can promote wear and tear on your joints, putting extra stress on them. You can counteract increased weight with a healthy diet and exercise.

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?