A guide to maintaining healthy bones
One and a half years into work from home, and people are having numerous issues concerning health. Hours of sitting in front of the computer have resulted in many bone-related issues. Apart from bone-related issues, people are also having stress, hypertension, blood pressure, etc. In this article, we talk about how to maintain healthy bones and strengthen your bone density.
- Correct posture helps you lead a better quality of life: Most IT Professionals complain about pain in their lower back and neck due to sitting for long hours in front of the laptop. The biggest cause for this is wrong posture.
Following the ergonomic principles is mandatory to avoid musculoskeletal injuries. Ergonomic Principles define the key behaviours that a worker must follow to avoid ergonomic injuries.
The ideal posture is to sit resting your back on the chair and feet completely placed below. If your feet don't touch the ground due to height, you can use a platform. If you’re tall, you need to increase the height of your table.
- Regular exercise is a must: Exercise is the best investment for a healthy future. Bones are supposed to be the strongest in the 30s, but owing to the sedentary lifestyle of people today, bones tend to weaken quite early on in life.
An exercise schedule is a prerequisite to maintain your bone density. Consult an orthopedic doctor from the best orthopedic hospital in Chennai, and plan a schedule for yourself. Include physical activities such as walking, running, jogging, Zumba, etc. This helps in maintaining your weight as well as strengthening your bones.
- Consuming Vitamin Supplements for the vitamins you’re missing out on: Being restricted inside our houses has surely made us miss out on many essential vitamins and minerals. Nearly 70% of the world today is suffering from Vitamin D deficiency. Consuming Vitamin D supplements added with the daily intake of sunlight will be more beneficial.
Owing to the present circumstances, doctors from the best orthopedic hospital in Chennai also suggest daily consumption of Vitamin C, Zinc, and Vitamin B supplements.
- Muscle and Bone Strength are Interconnected: Many people often see muscles and bones as two separate entities, but both muscles and bones work together and form the musculoskeletal system.
Weakness of bones is termed Osteoporosis, whereas weak muscles result in Sarcopenia. If you take supplements to increase bone strength, your muscle strength will also improve. In the same way, if you exercise regularly your muscles will strengthen, and to maintain it your bones would also be strengthened.
- Avoid fractures after 60+: Fractures can happen to people from any age group, but the treatment differs among the age groups. People after 60 complain of fractures in their hip bones or backbone, which become quite difficult to treat. The best way out here is to take precautions to avoid fractures.
How to tackle this?
- Any kind of physical activity such as walking, or exercise has been proven beneficial in avoiding fractures in elders.
- After the age of 60, consuming vitamin supplements such as Calcium and Vitamin D becomes essential to ensure that the bones and muscles are strong.
- Visit the best orthopedic hospital in Chennai and take a bone-strengthening test. This test will help in finding out the bone density and providing you with a treatment that suits you the best.
Follow these tips to maintain healthy bones and visit Promed Hospital for consultation, when necessary.
