🦴 What Is Osteoporosis?
Osteoporosis — decreased bone density, which makes bones fragile. It is the silent epidemic — it progresses without symptoms until the first fracture.
Statistics:
- One in two women and one in four men over 50 will experience an osteoporotic fracture
- In Lithuania, ~200 000 people have osteoporosis
- After a hip fracture, ~20 % of patients die within a year
🏃 Best Exercises for Bones
Bones get stronger from weight-bearing and impact exercises. Swimming and cycling are great for the heart, but do not strengthen bones!
- Brisk walking — 30 min. daily
- Climbing stairs — instead of the elevator
- Dancing — fun, social, with impact loading
- Strength training — lifting weights
- Small jumps — 10–20 light jumps daily
Caution with diagnosed osteoporosis — avoid jumps and sudden twists!
🍽️ Nutrition for Bones: Calcium and Vit. D
Calcium — the main building material of bones. Daily requirement: 1200 mg.
Sources: dairy products, sardines with bones, sesame seeds, almonds, green leafy vegetables.
Vitamin D — without it, calcium is not absorbed! Daily requirement: 800–2000 IU.
Sources: sunlight (15–30 min. per day), fatty fish, egg yolks, supplements (autumn–winter).
🛒 Recommended Sports Supplements and Products
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