4 Ways to Gain Muscle and Slow the Rate of Bone Loss

Looking for ways to improve the health and strength of your bones? You might be surprised to hear that getting regular exercise and good nutrition can make a significant difference. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, adults who exercise regularly have greater bone mass than those who do not. In addition, the right kinds of workouts and nutrient-dense foods can even help slow bone loss. Keep reading to learn about the four simple ways you can improve your bone health.

Add Strength Training to Your Routine

Did you know that your bones are made of living tissue that gets stronger with exercise? Regular workouts play a critical role in helping you maintain muscle, coordination, and balance. Recent studies have also found that strength training and weight-bearing workouts promote new bone growth. In addition, resistance training and muscle growth help reduce the risk of injuries from falls.

Wondering what kinds of exercise equipment are ideal for improving bone health? Ellipticals and treadmills are some of the best equipment for those looking to improve their bone strength and density. These machines provide low-impact weight-bearing exercise. Ellipticals are especially helpful to those with limited mobility and at increased risk of injury because the arm levers provide additional support.

Increase Your Protein Intake

Take a look at your diet and talk to your doctor to determine whether or not you should increase your protein intake. Getting enough protein in your diet is essential to building muscle and strengthening your bones. Foods such as eggs, lentils, shrimp, turkey, and chicken are excellent sources of lean protein. In fact, a recent study with over 100,000 participants found that those who ate more protein increased their bone density. They also experienced fewer injuries.

Eat More Nutrient Dense Foods

Another simple way you can improve your bone health is by eating more nutrient-dense foods. Vegetables are an excellent source of vitamins, minerals, and fiber that support bone health. Eating foods that contain Vitamins D, K-2, potassium, and calcium can help prevent bone loss. Both Vitamins D and K-2 play key roles in helping the body absorb calcium. Calcium is essential for health, and eating enough foods containing calcium can help slow the breakdown of your bones.

Maintain a Healthy BMI

Maintaining a healthy weight can also improve your bone health. Although many people know that excess weight can put a strain on your muscles and bones, being underweight can also cause health problems. Those who are underweight are at increased risk of losing bone density and developing bone-related diseases. If weight loss is a current goal you are working on, it is also important to note that rapid weight loss can increase your rate of bone loss.

Discover More Health and Fitness Tips

With proper nutrition and exercise improving your bone health is easier than you might think. Exercise and nutrient-dense foods can boost your bone health, increase your muscle strength, and improve coordination and balance. Low-impact workouts that help you build strength and muscle can make a significant difference. Looking for more health and fitness tips? Read the XTERRA blog for more.