As we move into 2021, it’s not too late to set New Year’s resolutions. Many of us start out making extreme goals, which might be why we fail to follow through on them. This year, why not think about creating healthy, tangible resolutions that’ll become a part of your wellness routine while boosting your bone and joint health?
Here are a few great healthy habits from Valley Orthopaedic Specialists (VOS) to help you reach your wellness goals this year:
Try a New Exercise Class
Make a resolution to try out a new exercise class, whether it’s in-person or online. Look for ones that’ll boost joint and bone health, such as weight-bearing activities like pilates, yoga, and low-intensity interval training (LIIT). Types involving stretching and bending can help strengthen muscles and improve your joints.
Get Enough Vitamin D
Strong bones and muscles require vitamin D because it is essential for absorbing calcium. Unfortunately, many people aren’t getting enough vitamin D, and they don’t even know it. Getting sunlight every day can help, but you should still have a doctor test your levels. To receive more vitamin D this year, get 15 minutes of daylight three to four times a week, or take a supplement if your physician finds your levels are too low.
Don’t Forget to Warm Up
How many times have you forgotten to warm up before you started exercising or playing a sport? Make it a resolution this year to do so every time. Warming up prepares the body for intense activity, raises your muscles’ temperature, increases your breathing rate, and gets the blood flowing. Not only will it protect your body from injury, but it improves performance too.
Eat for Healthier Bones and Joints
Instead of eating less, set a goal of eating smarter for your body. Choosing the right foods goes a long way towards ensuring you get the nutrients your body needs to stay healthy. Foods that contain high levels of vitamin D and calcium are essential for great bone health. Excellent high calcium foods include dairy products, broccoli, kale, and bok choy. Fatty fish and cheeses also contain vitamin D.
Sleep Eight Hours A Night
Quality sleep is an essential part of any wellness routine, and the problem is that most people aren’t getting enough of it. When you get less than eight hours each night, you have a higher risk of osteoporosis. Getting enough sleep at night gives the body time to regenerate and repair tissue that’s been damaged by daily wear and tear. Make it your resolution to get eight hours of sleep each night this year – it’ll do your body good!
Remember, the best, healthy New Year’s resolutions are those that are achievable and realistic. Use these ideas as guidelines and develop specific goals that you can turn into habits that’ll improve your overall health in 2021.
Contact Valley Orthopaedic Specialists to learn more about the services we offer.