How to Stay Fit even at 90!

Posted on November 30th, 2011 at 3:16 am by


As we age, our capacity to carry out everyday tasks diminishes due to the thinning of bone tissue and the loss of bone density otherwise known as osteoporosis.  It need not be the case, however, if we take the necessary steps to ensure that our bones remain healthy and strong.


Post menopausal women are most at risk of developing osteoporosis due to hormonal changes as a result of the body not producing oestrogen.  Oestrogen slows bone thinning and increases bone thickness. Post menopausal women should take calcium supplements to nourish their bones but that alone will not do the trick, as there are other factors that need to be taken into consideration.


Lifting weights is a great way to offset the onset of osteoporosis and persons over 50 should aim for at least 10 minutes of weight bearing exercises three days per week.  This can be accomplished through daily tasks as carrying groceries, gardening or lifting objects which causes muscle to place stress on the bones making them stronger.  Weight bearing exercises also help to retain calcium.


Those who work indoors often, or reside in cold climates are another group at risk due to the deficiency of Vitamin D from the lack of sunlight.  Adequate body stores of Vitamin D are important foundations for maintaining bone density and strength.  Vitamin D helps to nourish the bones with calcium and the magnesium from Vitamin D helps to retain the calcium in your bones to keep them strong and healthy.  Cod Liver Oil is the richest source of Vitamin D so if you are over 50, ensure you take a tablespoon a day.  One tablespoon per day is sufficient as cold liver oil is very concentrated.


A sedentary lifestyle is the greatest enemy to good bones but keeping yourself active, taking calcium supplements as well as Vitamin D will ensure that you do not lose your mobility.  Remember that taking calcium supplements alone is ineffective, to ensure the body retains calcium you should incorporate a good weightlifting routine and ensure you get enough magnesium.  You owe it to yourself to be fit as long as you live.

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