Tips for Strong Bones and Heart

Tips for Strong Bones and Heart

Walk 10 minutes for strong hearts

  • Small bouts throughout the day will add up to major fitness gains! Accumulating 30 minutes a day of activities such as taking the stairs, and walking around the field during your son's soccer game can yield the same results as taking aerobic classes 3 days a week.

Weight bearing exercises to stimulate bones to be stronger

  • Weight bearing exercises are activities that support your body weight. Jogging, dancing and brisk walking are good examples.

  • Resistance exercises, such as push ups or weight lifting using free weights help strengthen muscle and bones.

Cut back on TV and computer time and adopt a healthy lifestyle

  • Decreasing inactivity may be easier than trying to increase activity. Aim for 1 hour.

Buddy up

  • You're more likely to start and stick with regular exercise if you do it with a friend or family member.

Healthy diet

  • For strong bones, include foods rich in calcium in your daily diet. Drink skimmed milk with high calcium benefits. Calcium is found in bones of anchovy, sardines or salmon and bean curd.

  • For a healthy heart, cut down on salt and sauces.

  • Eat more fresh fruits and vegetables everyday.

  • Eat less fatty food and high cholesterol food.

The 'hearty' goodness of potassium, magnesium and vitamin B12

  • Potassium, magnesium and vitamin B have been proven to be good for your heart. They offer an important protection against clogging of the arteries, help balance our sodium level to reduce the risk of high blood pressure hence lowering the risk of heart disease.

  • Vitamin B12 helps reduce homocysteine levels thereby reduces risks of heart disease. Magnesium and potassium also play a pivotal role to support the heart muscle and its force of contraction.

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