Build Stronger Bones For Spring!
We are starting to see the snow recede and the temperatures rise. There is a sense of renewal in the air, and this is a wonderful time to focus on building bone strength.
At Summit, we know that some of the committed athletes we treat don’t allow dark winter months to keep them from their exercise routines. They run on trails or treadmills through cold, snowy days, or pursue fitness goals by hitting the gym or doing laps at the pool.
If your commitment to fitness wasn’t quite so consistent this winter, don’t despair! We’ve got four ways for you to jumpstart your bone health as the days get warmer and sunnier. Follow some or all of these suggestions, and you’ll be ready to step into outdoor activities this spring and summer.
- Gather seasonal bone-healthy spring produce. The local farmers markets and grocery produce aisles will soon be carrying a fresh selection of seasonal vegetables filled with the nutrients your bones need. When you are shopping for bone-healthy foods, look for asparagus, broccoli, kale and other greens.
- Spend time in the sunshine. Our bodies need vitamin D to build strong bones. Although you can take vitamin D in supplement form, exposing your skin to sunlight is the best way to obtain the vitamin D you need. You need some sunlight, but you don’t want to overdo sun exposure. Approximately 10 to 60 minutes of sun exposure between 10 a.m. and 3 p.m. every week usually leads to sufficient vitamin D synthesis.
- Check your weight. It’s not unusual to put on a few pounds during the winter. Inactivity in combination with holiday celebrations and cold weather comfort foods can leave our clothes fitting a bit snug. That extra weight takes a toll on joints over time. If you let your exercise routine slide while the snow fell, this is a great time to renew your commitment to fitness.
- Get out and walk. Walking is an easy way to get in the weight-bearing exercise we need to build bone, and it can help us lose any extra winter weight. Thirty minutes outside each day is good for our bones and helps us get the vitamin D our bones need.
Remember to ramp up slowly if you are starting a new exercise routine to avoid an injury. Taking these steps toward better bone health is a wonderful way to greet spring in good health and a sunny mood.
Summit + The Power House helps you meet your fitness goals
Summit Orthopedics partners with performance experts from The Power House to bring comprehensive, highly-tailored fitness services to you. Whether you are a first-timer in the gym or a competitive athlete, our coaches and trainers have all the tools, resources, and expertise to create programs that fit your needs and help you achieve your performance goals. Everyone is welcome, you don’t need to be a patient of Summit to take advantage of these offerings.
Start your journey towards your health and fitness goals today. Schedule a free consultation at the HealthEast Sports Center location online, or call (651) 968-5766. Find the group fitness class that works with your schedule. Visit The Power House Facebook page to learn all about the events we offer to safely promote good health throughout your life.
More resources for you
Learn how Dr. Hansen evaluates hip pain to identify hip replacement symptoms.
Summit spine specialists explain what research tells us about laser spine surgery safety.
Learn how the meniscus cartilage supports knee health.