How to keep our Bones healthy?

credit: third party image referenceBone is one of the most important part of our body. Our skeleton is made up of bones. So bones are very essential part. Adult human body consists of 206 bones.Bone is three times more rigid than steel! Bone is made up of calcium and phosphorus. Healthy bone is essential for a healthy body. There are some ways to keep our bones healthy.

credit: third party image reference1. DIET: Diet is the most important thing to keep our bone healthy. Balanced diet is essential for keeping bone healthy and super strong. We need to take sufficient amount of calcium and phosphorus rich foods. Those foods are milk, cheese, panir, curd, yogurt, egg, pulse etc. Diet should contain adequate amount of Vitamin D. Because Vitamin D is essential for absorption of calcium.

credit: third party image reference2. YOGA: It is one of the best practice to maintaining bone. Yoga helps to maintain bone structure, bone density, etc. It helps to maintain flexibility of various joints in our body
credit: third party image reference3.WEIGHT LIFTING: If you do weight training with proper procedure , it will help to maintain health of bones. Due to proper weight training, bones become super strong. Compound exercises are more fruitful than isolated exercise to maintain bone health. Squat, Dead Lift, Lunge, Leg Press are best for bones of leg and waist region. Bench Press is the best for chest and hand bones. Shoulder Press is the best for shoulder bones. Back Press, Lateral Press are the best for back bones.
credit: third party image reference4.SLEEP: Proper sleep is required for keeping healthy bones. Though requirement of sleep can be varied from person to person, the average sleeping time should be 6-8 hours at least. Best sleeping duration is 9-11 hours.
credit: third party image reference5.SUN LIGHT: Sun light is one of the best natural source of Vitamin D. So we need to expose our full body in sunlight regularly. We need to take sun bath for at least 3 days in a weak for at least 15 minutes per day.

If we can follow those rules religiously, we can keep our bones very healthy.