bone
What kind of exercise will make your bones stronger?
It has been found that children who spend more time physically moving in their daily lives tend to have higher bone density (see diagram).
Any type of exercise is fine, such as walking or running while standing, vaulting or mat exercises, jumping exercises such as dancing that apply impact to the bones, and exercises that put pressure on the bones such as weight training. is considered good.In addition, martial arts such as karate, which involve stimuli such as "attacking" and "bumping", are also effective.
This is because the impact on the bone causes very small fractures (microfractures) that cannot be seen without a microscope, and the amount of calcium in the bone increases during the period of bone repair.
Does sunbathing build strong bones?
As I mentioned earlier, you need vitamin D to build strong bones.
Vitamin D is responsible for attaching calcium to bones.And this vitamin D is activated by exposure to sunlight during the day.
Sunbathing doesn't need to be long, but in the summer, just 15 minutes in a T-shirt and shorts is enough.In winter, the skin is less exposed and the sunlight is weaker, so it is said that it is necessary to spend about an hour outdoors.
As children and adolescents age, bones grow and accumulate calcium to become stronger.Bone size does not change much in adulthood, but the amount of calcium contained in bones (bone density) increases further and peaks around the age of 30.After that, it gradually decreases with age, and in some cases it may decrease to the point that fractures become more likely (osteoporosis).
In order to prevent this from happening, it is important to get enough nutrition from an early age, provide stimulation through exercise, and build strong bones.
