Bicep curls
Hold weights with arms by your sides and palms facing forward. Bend your elbows and bring hands level with your shoulders. Slowly lower hands back to the starting position. Keep your elbows fixed at your sides throughout the exercise. Complete three sets of 12.Tricep dips
Sit on a chair, rest your hands on either side of you, and place your fingers over the edge. Let your arms take your body weight and slide your bottom off the chair. Position your feet about a metre away from the chair, and slowly lower your body down towards the floor.Keep your elbows in tight to your body and pointing backwards. Push with your arms and straighten your elbows. Complete three sets of 12.
Food for bones
‘Making a few dietary changes can reap dividends when it comes to helping prevent osteoporosis,’ says Antonia Adineji, Nutritionist and Lecturer in Nutrition at the British College of Osteopathic Medicine.‘Phosphorous, found in poultry, fish, eggs and nuts is needed to aid other vitamins and minerals important for bone health, including vitamin D, zinc, magnesium and iodine. Vitamin D is very important for the absorption of calcium. As well as getting it from careful sun exposure, it can also be found in egg yolks, saltwater fish, margarine and liver,’ she says.
Bone-friendly foods include:
• dairy (milk, cheese, yoghurt etc)
• fruit
• nuts
• vegetables
• seeds
• oily fish.
What to aviod
We are all told to avoid smoking and cut down on alcohol and caffeine for a number of health reasons, but these substances can also wreak havoc with your bones.Several studies have shown smoking to be a risk factor for osteoporosis and bone fracture, with fractures potentially taking longer to heal.
Excess caffeine can also contribute to bone breakdown, and alcohol interferes with the absorption of calcium and vitamin D.
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