Making It a Part of Your Daily Routine
Knowing what to do is the first step; making it a consistent habit is the key to success. The best approach is to weave small, bone-healthy actions into your existing daily life. Trying to change everything at once can be overwhelming. Instead, focus on simple, sustainable additions.
Here are some practical ideas to get you started:
- Start Your Day with Calcium: Make a bone-boosting breakfast a habit. A bowl of Greek yogurt with berries, oatmeal made with fortified milk, or a smoothie with kale are all great options from our list of calcium-rich diets.
- “Snack” on Exercise: You don’t need to do your 30 minutes of walking all at once. Break it up into three 10-minute walks—one after each meal. This can also help with digestion and blood sugar control.
- Link a Habit to a Cue: Do a few chair squats or wall push-ups while the coffee is brewing or during television commercials. Linking the new habit to an existing one makes it easier to remember.
- Get Your Sunshine Safely: Spend 10-15 minutes outdoors in the morning or late afternoon sun to help your body produce Vitamin D. Be sure to follow sun safety guidelines to protect your skin.
- Schedule It In: Put your walks, strength training sessions, or Tai Chi classes on your calendar just like you would a doctor’s appointment. This treats the activity with the importance it deserves.
- Find a Buddy: Exercising with a friend, neighbor, or family member can make it more enjoyable and help keep you accountable.
Remember, consistency is more important than intensity. A short walk every day is far more beneficial for your bones than one long, strenuous workout once a week. Be patient with yourself, celebrate your progress, and focus on creating a routine that feels good for your body and mind. Dealing with any health concern can be stressful, and it’s important to look after your emotional well-being, too. For mental health support, you can consult the National Institute of Mental Health (NIMH).
Disclaimer: This article is for informational purposes only and does not constitute medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
