🐘 Strong Bones, Flat Belly " These research proven two-for-one tips can strengthen your body and whittle your middle at the same time.

Want a healthy toned body and a flatter belly? Then it's time to stop focusing on the scale and start thinking about... your bones.

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"People's focus to much on weight and can become discourage when it doesn't change. Investing some time and energy in your bone health instead will ultimately set you up for a longer, healthier life and a fitter, firmer body." That the simple strategies that strengthen your skeleton can allso

Do something active everyday

"Your bones are constantly in flux, building up or breaking down, depending on the signals you send them,". In fact whether you squeeze in an evening walk or take in another episode of Fixer Upper can determine whether you build bone or pack on body fat. Here's why: Mesenchymal stem cells in bone marrow respond to exercise. If you're active, these stem cells make osteoblasts, the cells that build bone. If you're sedentary, they become fat cells instead. " You decide their fate by how much you move.

Start now: Aim for at least 30 minutes of activity a day, 60 minutes if you're post menopausal. "As we age, cells need more simulation to jump into bone-building mode," help streamline your core.

Plus, the more you do now to build a strong structure, the more active and independent you'll be in the future. "Approximately half of all women over age 50 will break a bone and 1 in 5 who fracture a hip will die within a year,". While aging in inevitable , There's a lot you can do to slow bone loss and maintain bo
e quality. Here are some ways to show your bones some TLC.

WALK ( AT LEAST ) 5,000 STEPS A DAY

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Walking is one of the easiest ways to build a stronger, slimmer structure. " The repeated impact of your feet striking the ground is like strength training for your entire musculoskeletal system." says Jordan Metzl, a sport medicine physician at the hospital for special Surgery in New York City. In fact, 5,000 steps a day-about 2.5 miles can preserve bone density in women ages 50-65, according to a study from Stanford University. Ready to amp up the belly-firming benefits? pick up you pace. Women who did 30-minute fast paced walks or runs and two slower walks every week for 16 weeks lost significantly more belly fat than women who always went more slowly, according to research from the university of Virginia.

EAT FLAME FIGHTING FOODS

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Chronic inflammation not only increases your risk of disease but can also harm your bones. " inflammation negatively affects bone building by altering levels of cytokines, proteins released by cells that regulate bone remodeling," says Tonya Orchard, an assistant professor of human nutrition at Ohio State University in Columbus. Help quell your inner fire and slash belly fat by eating clean.

START NOW: Avoid foods that are high in added sugar or saturated fat, including pastries, cookies, and red meat as well as sugar-sweetened beverages, instead, opt for fruits and veggies, lean proteins, and whole grains , Orchard says

Take a Plunge

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If land based exercises like running, strength training or even brisk walking hurt your joints, move your workouts to the water. Research shows that water aerobics and swimming laps may reduce age-related bone loss and even increase bone mineral density in middle-aged and older women.
"Water places some demands on bones by providing resistance," .
Another Benefit: The cardio aspect of water-based exercise increases heart rate, which in turn burn calories. Pushing against that H2O also forces your muscles to work harder, Helping you build more of the metabolism-reviving tissue that strokes your fat-burning fire throughout the day.

START NOW: Swap a weekly walk or to with a splash in the pool. If you do water workouts only, aim for a minimum of three60-minutes session a week for the best bone building results.

Here are the first three activities you should do to have a strong bones. I'll be posting and do some research to make a continuation of my post. For now read some of these tips and leave some comments for me know what is your personal view about this article of acquiring having strong bones.

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