Did you know that your bones make up 25% of your body weight?
Bones are made up of organic materials like Collagen that gives it flexibility and non-organic materials like Calcium and Phosphorous that give it strength.
Throughout your life your bones play an important role in your body as they are your strength and are important for your overall health and vitality. So taking care of your bones at all stages of your life will enable you to prevent osteoporosis, have stronger bones, a strong body, better posture and improved activity and vitality.
Good to know
An adult skeleton consists of 206 bones of different shapes and sizes!
What is the function of your bones?
- Protect internal organs (lungs, heart, brains etc)
- Store minerals like Calcium and Phosphorous
- Support your body and gives it shape
- Help in movement
- Produce white and red blood cells
Recommendation for vitality in each stage of your life:
- Growing stage (infancy to twenty years): During this period bone mass starts increasing gradually and by the age of 20 years, you achieve 90-95% of your bone mass. The adolescence period is very important for building strong and healthy bones because the amount of bone minerals gained during this period is almost the same amount you would lose throughout the remainder of your adult life. At this stage, regular exercise is extremely important for the development and maintenance of strong bones. In addition, keeping your bones safe is very important, so make sure to use appropriate protective equipments when participating in sports (Football, biking etc). Remember that day-to-day activities at this stage like walking and using the stairs can become lifelong habits for healthy bones.
- Early Adulthood: You achieve your peak bone mass around 25 years of age. Regular exercise is important to maintain strong bones and give you muscle strength and your body vitality. Always incorporate daily activities such as walking in shopping malls, playing with your kids etc in your life.
- 30 years and above: Bone density starts to decrease gradually. This is one of the reasons why you have to make sure that your bones are strong and dense by the time you reach thirty. At this stage, you enjoy the peak of your life with your friends, work and family. Try to fit regular exercise in your schedule (at least 3 times a week). The most beneficial types at this stage are weight-bearing physical activity (walking, running, jumping…) and strength training ones (weight lifting). These exercises will increase your muscle strength, assist with balance and coordination, enhance your daily activities and also helps reduce the likelihood of falling especially in older age.
- Menopause: Because of hormonal changes, bone loss increases. During this age period, you may lose around 25% of your bone mass and slow bone loss continues even after the age of 70. The higher bone mass you have in your growing stage, the greater protection your bones have against osteoporosis, aging and thus the more you will enjoy your time with your grand children. Physical activities are still very important but check with your physician the most suitable types for you. As you grow older, falls are a serious problem as it can result in fractures particularly of the hip. Safety measures to prevent slipping or falling are very important – for example adequate lighting, non-slip mats in the bathroom etc.
Whatever your age, your bones are your strength. Take care of them always for vitality and better quality of life.