Page 3 - 2016Health&Wellness

Embrace an active outdoor lifestyle
Osteoporosis, a disease that causes bones to become weakened and brit- tle over time, affects millions of peo- ple across the globe. The International Osteoporosis Foundation says an osteo- porosis-related fracture occurs roughly once every 3 seconds, accounting for more than 8.9 million fractures a year.
Younger individuals typically heal from fractures more quickly than older adults, who often discover that fractures greatly impede their mobility and quality of life.
Bone health is important at any age, but it is particularly crucial as a person gets older. Without a strong framework ofbones,thebodycollapsesonitselfand rates of fracture increase. Fortunately, there are several ways to keep and main- tain strong bones.
Bones are largely made up of a protein called collagen, which is bound together by calcium and other trace minerals. Vitamin D and calcium work in concert, with vitamin D helping the body to absorb calcium so it can find its way into bones. Experts advise getting the right ratio of calcium, protein and vitamin D to safeguard against osteoporosis. The Institute of Medicine suggests that adults get between 600 and 800 international units (IUs) of vitamin D every day, and between 1,000 and 1,300 milligrams of
calcium daily. Dairy products, such as low- and nonfat milk, yogurt and cheese, are high in calcium. Dark green veg- etables and almonds contain calcium in smaller amounts. Obtaining calcium and vitamin D through natural sources is always preferable, but doctors may suggest supplementation if foods are not providing what a person needs to meet the minimum recommended levels.
Exercise is another important com- ponent of building strong bones. The National Osteoporosis Foundation says 30 minutes of exercise each day can help. Higher-intensity exercises should be mixed with lower-intensity work- outs for the best results. Weight-bearing exercises, such as hiking, dancing and stair-climbing, can build between 1 and 3 percent of bone. An exercise regimen also should include lifting weights or using resistance bands.
Activities that promote good posture and flexibility can help improve bal- ance and alignment of the body. Perform stretches smoothly and slowly after exer- cising to maintain your range of motion.
Quitting smoking also can promote strong bones. Smoking has been linked to poor skeletal health in both men and women, and the longer one smokes, the greater one’s risk for fracture.
Blue skies and warm weather entice people to enjoy the great outdoors. For many people, few things are more enjoy- able than soaking up some rays and breathing in some fresh air.
Moderate temperatures help make many outdoor activities that much more enjoyable. But even if the weather isn’t perfect, individuals can make the best of the situation and still get out of the house.
As the seasons of warm weather return, those itching to get outside can explore these entertain- ing outdoor activities.
Hiking
Thousands of miles of hiking trails crisscross North America. These trails include rough and rugged paths blazed across natural areas and long-distance trails that stretch over portions of the country. From the Appalachian Trail in the East to the Bigfoot Trail in the west, hikers and nature enthusiasts have plenty of trails to tread.
Hiking is a great out- door activity in part because it can be enjoyed by people of any age and just about any fitness level. Hikers can work up from relatively short and flat trails to more intense vertical and varied hikes. Local parks, government preserves and rural areas offer plenty of places to walk and hike.
When hiking, it’s best to go in pairs. In the
event anything occurs, such as an injury, the other hiker will be able to go for help. Hikers also should alert people at home as to their itinerar- ies. Leave a map and plot out where you will be, especially if hikes take you off the beaten path. Remember to pack a por- table snack and plenty of water. And when out in the sun, apply sunscreen and reapply as needed.
Biking
Biking is another out- door activity ideal for people of all ages and athletic abilities. Once you’ve learned to ride a bicycle, that ability stays with you, whether you ride a bike each day or haven’t taken one for a spin in years.
Many towns and cit- ies across the country have become much more bike-friendly in recent years, clearing space for biking paths and lanes even in the bus- iest metropolitan areas. And mountain bikers still have plenty of trails to traverse as well.
Check that your bike is in good working order and that the chain is freshly oiled. Take your bike to a local cycling shop for a tuneup if nec- essary. Verify the fit of helmets, especially on children who may have grown since the most recent cycling season.
Horseback riding
Nature takes on an entirely different look
when you are atop a horse. Horseback riding isn’t just for country folk or cowboys, and it can be a great workout as well as a recreational retreat. It takes balance, strong legs and quick reflexes to stay in a saddle.
Those interested in horseback riding should visit a stable or riding academy nearby. You likely do not need to own a horse of your own, as riding schools and sta- bles will have animals you can work with.
Remember to wear the right clothing, including long pants and boots, for riding. A hat can shade you from the overhead sun, while a helmet is adviseable for people new to the sport or those who want added protec- tion.
Always arrive early so that you can familiarize yourself with your horse and have him or her get to know you. Approach the horse from the front left side. Horses are prey animals and can be skit- tish by nature, so a firm, calm greeting can reas- sure the animal.
These are just a few of the many outdoor activ- ities people can enjoy when the weather warms up. Try taking exercise routines outdoors, such as running on a path instead of the treadmill. Swimming, walking, gar- dening, and sports activi- ties are other fun ways to enjoy the great outdoors.
How to build and maintain strong bones
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