The importance of a well-balanced exercise regime can never be over accentuated and is vital for healthy bones and muscles. With aging muscle strength deteriorates, but people who exercised regularly are much leaner and stronger than their peers.

Exercise program

Your exercise program should contain three fundamental types of exercises:

1. Cardiovascular Endurance

Set aside 3-days a week to do this type of training for at least 30-minutes sessions. Warm up before you start your aerobic workout. This also applies for your cooling-down session. Perfect exercises for this part of your program is cycling, the rowing or elliptical machine or running or walking on the treadmill. A personal trainer can help if you have any questions.

2. Weight Training

Two days a week of weight training will increase bone density, muscle strength, metabolic rate and will result in improving your general body composition. Free weights and machines, done with repetitions of 10-12 in a controlled fashion by using a motion of full range, will bring about the strength training benefits you need. When you are starting out it is a good idea to get objective feedback. If you have never lifted weights before it is a good idea to contact a personal trainer to help you get started.

3. Flexibility

Flexibility is highly important for the improvement of joint movement which can diminish musculoskeletal injuries. Flexibility is improved by stretching. This should be done after your body’s internal temperature has increased. Hold your stretches until your feel mild discomfort for about 30-seconds, but never pain. Yoga is a great way to improve flexibility. Look around your local area to see if there is a class you’d like to join. A personal trainer can also help to set up a stretching program for you. Everyone is different and has different needs when it comes to a stretching program. Getting some professional feedback can be helpful.

4. Joint Protection

Strong muscles around joints are the best method of protecting your joints. This is where your weight training exercises comes in using resistance bands of hand-held weights. Your muscles should get tired, but must never cause joint pain. Furthermore, it is important to train all the major muscle groups, like your core, legs and arms as well as the muscles which maintain a good body-posture.

Proper Foods to intensify Bone Density and healthy Joints

1.  Edamame

It is an Asian soybean which contains a lot of calcium, approximately 197-mg in a half cup and is accessible in grocery stores, either frozen or fresh

2. Cereal Fortified with Calcium

Choose a cereal for breakfast with a high fiber, low sugar-contents and calcium-fortified and add milk. Such a breakfast can provide about 600-mg of calcium, which is half of an adult’s recommended intake per day.

3. Yogurt

Yogurt contains healthy bacteria necessary for your indigestion system, is high in protein and provides 400-mg calcium in one 8 ounce serving. Opt for non-fat yogurt.

4. Dark Leafy Vegetables

Add a variety of dark leafy veggies to your diet! You can choose from Kale, Spinach, Bok Choy, Swiss chard or Mustard Greens to mention some. Only one cup of Collard Greens offers 256-mg calcium.

5. Milk Alternatives

Some people are intolerant to lactose which can cause digestive problems. However, opt for almond milk or enriched soy milk which can add 300-mg calcium to your diet in one cup.

6. Don’t Forget The Sunshine

Vitamin D is manufactured by the body when you are exposed to sunlight. Spend 10 to 15 minutes in the sun 3 days a week which will be efficient enough to produce Vitamin D needed by the body.