Every week we team up with our sister magazine Woman’s Weekly and look at a health condition, offering well-being tips and simple ways to ease the problem. Here’s how to get stronger bones.
Kettleball training Swinging this cast-iron, flat-bottomed ball with a single handle on the top allows you to use and strengthen the different muscles in the arms and legs, and because the exercises are load-bearing, they are perfect for bones. Kettlebells come in different weights, so start at around 2kg. The best thing is that just a 20-minute session will give you a good cardiovascular workout and burn off calories, too.
Try: York Vinyl Kettlebell Set (including 2kg,3kg, 4kg weights), £24.99, from Argos.
Any exercise that involves weight-bearing – when your feet and legs support your full body weight – will help to build stronger bones. Walking and jogging are good choices, but for many people dancing is best of all because it’s lots of fun and sociable, too.
Try: Alesha Dixon’s dance fusion classes at LA Fitness. Call 0844 770 7700, or pop into your nearest centre, or visit www.lafitness.co.uk
Bone is living tissue and what you eat makes a difference. As well as calcium, vitamin D (sun exposure, oily fish, eggs), zinc (red meat, poultry, cereals, beans, nuts) and magnesium (spinach, potatoes, whole grains, oats) are vital.
Try: Menacalcin, £34.95 for 60 tablets (0161 798 0671; www.natural-alternative-products.
co.uk) for calcium, vitamin D3, magnesium and potassium. Or Ellactiva calcium chews, £4 for 28, from Boots
There’s more expert health advice in this week’s Woman’s Weekly, on sale every Wednesday, only 82p! Subscribe today to Woman’s Weekly and get 20% off!