As the calendar flips to a new year, there’s something refreshing about the opportunity to set new goals and embrace healthier habits. It’s the perfect time to try a new hobby, commit to positive changes, or focus on your well-being. This year, make your bone health a priority!
Bone health might not be the first thing that comes to mind when you think about fresh starts, but it’s the foundation (literally) that supports your every move. From chasing new adventures to dancing through life’s milestones, strong bones are your lifelong allies.
Here are some essential ways to kick off your bone-healthy year on the right foot:
1. Move More, Sit Less
Staying active is essential for maintaining strong bones. Activities like walking, dancing, or strength training help maintain bone density and reduce the risk of fractures. If hitting the gym isn’t your thing, try something new, like yoga or resistance band exercises. Bonus: They’re also great for improving balance, which can help prevent falls.
2. Soak Up the Sunshine
Vitamin D is critical for absorbing calcium, the key mineral for strong bones. Aim to spend a little time in the morning sun each day, especially during winter when we often stay indoors. If sunlight isn’t an option, consider incorporating Vitamin D-rich foods like fatty fish, milk, or fortified cereals into your diet.
3. Eat for Your Bones
Greens like kale, bok choy, and broccoli are loaded with calcium and other bone-healthy nutrients. Incorporate these into your meals to keep your bones happy. Don’t forget protein—it plays a significant role in maintaining bone mass as you age. Think lean meats, beans, and nuts.
4. Build Support Around You
This year, don’t go it alone. Connecting with others can make all the difference in staying motivated and informed about bone health. Explore opportunities to connect, share experiences, and find encouragement by joining a BHOF SupportGroup or participating in the BHOF Online Support Community, Hosted by Inspire.
5. Prioritize Balance and Flexibility
While strength training is essential for bone health, don’t overlook the value of balance exercises like tai chi, yoga, and Pilates. These activities enhance coordination and stability, helping to reduce the risk of falls and fractures. They can also boost strength, balance, and flexibility, but it’s important to approach them with caution if you have osteoporosis. Certain movements, like forward bending or twisting, may increase the risk of spine fractures. Consulting your healthcare provider or a physical therapist can help you identify safe and effective exercises tailored to your needs.
This year, embrace the idea that small, consistent actions can lead to big changes. Whether you’re adding more leafy greens to your meals, committing to daily walks, or exploring new ways to stay active, every step counts.
Start your journey today! Explore the resources and communities available to support you, and take the first step toward building a stronger, healthier you.
Happy New Year!