Friday, July 8, 2011

Fitness, Food & Fun Friday: Strong Bones in Your 30s...

I was reading articles on, this is Lance Armstrong's website, which has amazing information on everything health related.  I mean he is doing a wonderful job with it!  I came across a website about taking care of your bones in your thirties! I thought you might enjoy this and find it helpful.

1. Value Your Health

While it's great to think about preserving your body's health into old age, your thirties are also a time to enjoy your current level of health. By valuing what you have now--strong bones, a high retention of nutrients and the resultant high energy level--you can help prevent osteoporosis and other conditions related to aging. Most people know that calcium is vital to maintaining bone strength and strive to get plenty of calcium in their diets. However, ingesting substances or engaging in behavior that blocks the absorption of calcium and other nutrients can be just as detrimental to your bones as not getting enough calcium in the first place. Excessive dieting and eating disorders have been found to deplete calcium reserves in the body. Treat anorexia or bulimia and diet to lose weight only for short periods of a couple weeks at a time.

2. Treat Yourself With Coffee, Chocolate or Wine

Instead of focusing on cutting things out of your diet, change your attitude about what you include. Caffeine, alcohol and high-phosphorus items, such as red meats and fizzy drinks, should be consumed in limited quantities. Use coffee, chocolate, wine or other risky foods or beverages as special pleasures for when you celebrate. Having one or two cups of coffee or an alcoholic or carbonated drink or two will become treats to be savored rather than forbidden favorites.

3. Work Out Regularly

Lots of people exercise to prevent heart disease or to keep their weight down, but regular exercise also contributes to healthy bones. A hallmark of osteoporosis is the fracture of a wrist, hip or backbone. These are just as important to avoid as heart attacks or obesity. Experts recommend three to four sessions of weight-bearing exercise for about 45 minutes each. This can include jogging, tennis, hiking or stair climbing. In addition, strength training, such as lifting weights or using resistance banding, a couple times a week is also beneficial. A comprehensive exercise program reduces stress, maintains energy levels and keeps bones fit.

These are some great suggestions. They are not restrictive which i think is fantastic.  It's always helpful to have some fun with food while taking care of your fitness!

Read more:


About A Mom said...

Hi! I'm a new follower from Fri Hop! Please check out my new blog :)

Maxabella said...

Wah, I'm always hoping they will say something different to the 'holy trinity' of eat well, exercise and keep stress at bay. If only it were that easy to just do those three things!

I'm glad you linked up with us at Grateful today, but a link back to the linky would be appreciated so others can visit all the other Gratefuls. x

Kymmie said...

Well, isn't he a smart man? I'd prefer more chocolate and less exercise, and well, eat everything you like.

Now that would be fabulous. Even more so if I could look fabulous that way!


GuitarTrump said...

Great tips - I had no idea working out helped bones. Following you :)

I really like your blog - I'm trying to get mine off the ground and was wondering if you could come check it out and consider following.

Hope you have an *amazing* day! :)


shah wharton said...

Thanks for linking up at

Very valuable information indeed!

Shah ;D - I'm following too -Have a great weekend!

LifeTwins&dramaQueen said...

New follower from SUPER MEGA blog hop. Would love if you can follow me back

Faith said...

tips we all need to have in our lives. i am slowly but surely following them! :)

Lexie Lane said...

Great post! Very inspiring, at least for health purposes. Definitely worthy tips to pass along.

I'm your newest follower from Coffee Talk Blog Hop!

Also, I wanted to tell you personally that I have a site that allows women to engage and really connect with each other. You won't find the same unpromising atmosphere that you normally do elsewhere. Our site allows you to gain INSTANT followers (yes, they really do follow, you'll see), INCREASE YOUR TRAFFIC, and have a chance to connect with some great women. The traffic we generate for our members is usually VERY good considering we're a fairly new site. In just 3 weeks after our relaunch, we've accumulated over 10,500 posts! Please come take a look and I guarantee you will be impressed with the results.

Hope to see you there!


Lexie Lane

Denise G said...

New GFC follower through the blog hop

Beachside Cottage said...

Am visiting from the Relax & Surf Sunday hop -

Am your Newest Follower, too.

Nice to meet you!

Have a great Sunday!


Bonny said...

I am your newest follower!
Please follow back, I would greatly appreciate it!
Quick Tattletails Blog Hop Directory

Valerie @ My-2-cents said...

Hello, I am a new follower from the Sunday Strolling Blog Hop. I would love it if you would visit my blog and follow me back at Valerie @ My-2-Cents

Thank you
Have a blessed week!

Mike @ JustFindIt4U said...

New follower from the Chickenista hop, come by and say hi!