5 BONE-STRENGTHENING EXERCISES FOR A LIFETIME OF VITALITY
NO. 2: SQUATS Stand with feet hip-width apart, bend at the knees, and squat down slowly while ensuring that your buttocks do not go below your knees. If you need support, use a sturdy object for balance. Tighten your buttocks and thighs to return to a standing position. Repeat this exercise 8–12 times. NO. 3: WALK AND STOMP: To enhance bone stimulation during your walk, try incorporating stomping. Every 10 steps, stomp each foot two or three times as if you are crushing a can. This
As we age, our bone mineral density decreases by approximately 1 percent each year, which usually starts in our 30s. However, maintaining regular physical activity can substantially contribute to sustaining ideal bone health throughout our lives. Thankfully, you can keep your bones healthy and strong by incorporating the following exercises into your daily routine!
gravity while climbing, thus strengthening the leg and hip muscles that support your pelvic bones. If needed, use a handrail for support, and consider adding an occasional stomp for increased bone stimulation. NO. 5: HIP-LEG LIFTS To strengthen the muscles around your hip bones, you can perform hip-leg lifts. Here’s how to do it: Stand with your feet hip-width apart and place your hand on a counter or against a wall for balance. Shift your weight onto one foot and straighten the other leg, lifting it about 6 inches off the floor. Do this lifting motion 8–12 times, then switch legs and repeat the same number of lifts. Including these five exercises in your routine, which engage various muscle groups and stimulate bones in different ways, can significantly contribute to maintaining strong and healthy bones throughout your life!
NO. 1: PUSH-UPS To do push-ups, you can choose to do them against a wall, on your
knees, or on the floor. Make sure to position your hands at shoulder-width apart and tighten your abs. Then, lower your torso towards the surface and push yourself back up. Repeat this movement 3–5 times for the first set, take a rest, and then repeat for a second set.
will add a beneficial jolt to your bones, which is more
effective than a typical stroll or treadmill walk.
NO. 4: STAIR-CLIMB: Stair climbing is an
effective way to increase bone density because it requires your body to resist
TAKE A BREAK
Marry Me Chicken
Inspired by HealthyLittlePeach.com
This dish will have your guests going down on one knee to marry you … or this delicious chicken. Remember, the quickest way to someone’s heart is through their stomach!
INGREDIENTS • 3 boneless chicken breasts • 1 tsp salt and pepper • 1 tbsp olive oil • 3 cloves garlic, minced • 1 cup chicken broth
• 1/2 cup heavy cream • 3/4 cup sun-dried tomatoes • 1 tsp dried oregano • 1/2 tsp red pepper flakes
DIRECTIONS 1. Season chicken with salt and pepper. In a skillet over high heat, add olive oil and allow it to heat up. Then add chicken. 2. Let cook for 6 minutes or until golden brown. Repeat on the other side. Remove cooked chicken to a plate and set aside. 3. Reduce heat to medium and add minced garlic, broth, and heavy cream to the skillet. Stir sauce for 1 minute. 4. Add sun-dried tomatoes, oregano, and red pepper flakes to the mixture. 5. Bring sauce to a simmer, then reduce heat to medium-low. Add chicken back to the skillet, coating each side. Cook until chicken reaches 165 F.
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