Boosting and maintaining muscle and bone health

Muscle building isn't just for those who are into fitness as a hobby and passion. Muscle strength is crucial for good health, especially as we age. Muscle strength is important for us to reduce injuries. Strong muscles are needed to strengthen bones, control blood sugar, improve cholesterol levels, maintain a healthy weight, reduce joint pain, and fight mild depression. Those things help you be on your own and independent. A healthy weight reduces joint pain and fights mild depression. 

Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products(such as tofu). If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

Your body needs vitamin D to absorb calcium. For adults aging from 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults aging 71 and older. Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and aid in slow bone loss.