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Hello,
We all want strong bones and healthy joints to keep us moving confidently through life. The good news? Simple steps like eating well and staying active can make a real difference in maintaining your bone health.
Even better? You don't need a gym membership or special equipment to get started. Just use a couple of light weights (1–2 pounds), or grab some soup cans or water bottles from the kitchen. You can do these exercises seated or standing — whatever feels comfortable to you.
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Overhead Press: Hold the weights at shoulder height. Press straight up overhead until your arms are extended, then slowly lower back to shoulder height. Complete 8–10 reps.
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Arm Raises: Hold the weights at your sides. Lift both arms out to the sides until parallel with the floor, then slowly lower back down. Complete 8–10 reps.
More ways to keep your bones strong:
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Eat more calcium and Vitamin D. Add foods like milk and yogurt, leafy greens, fish, sweet potatoes, almonds and beans to your diet. Cut back on salt, caffeine, and alcohol.
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Talk with your doctor to see if a bone mass measurement test is right for you. This test can help prevent or detect osteoporosis — a condition that weakens bones — at an early stage, when treatment works best.
Stay well,
Dr. Oz
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