Fitness Tips: August 5, 2013

Sometimes it's easy to dismiss the merits of a good sweat. Studies show even moderate exercise can make you happier, smarter, and more energetic. We look forward to seeing you again this week. 
Healthy Lifestyle Tip: Great Foods for Healthier Bones
Your body needs the right nutrients in the right amounts to maintain bone mass. Increasing your knowledge about how to keep your bones strong puts you in a more powerful position when it comes to keeping your frame in tip-top shape. Here are a sample of some foods that can get you there: 
Low-fat Yogurt: Your body needs calcium to help build and maintain strong bones. Yogurt has a lot of calcium as do milk, cheese, turnip greens, and fortified orange juice. 
Salmon: This fish is a good source of vitamin D which helps your body absorb and use calcium. You can also find this vitamin in egg yolks and fortified beverages. Or simply let your skin create vitamin D by spending about 20 minutes a day outside in the sun with arms and legs exposed. 
Spinach: Leafy greens like spinach provide magnesium and vitamin K, two important helpers when it comes to building and keeping bones strong. If your body doesn't have enough magnesium, your bones could become more brittle and breakable. (You'll also find magnesium in cashews, brown rice, and bananas.) 
Bananas: These tropical treats are one of the best sources of potassium around and studies have found that potassium lovers have stronger skeletons. Besides bananas, other good sources include baked potatoes, plums, and tomatoes. 
Along with a healthy diet, physical activity is crucial for strong bones. Most people think of exercise as a way to strengthen muscles, but weight-bearing exercises puts stress on the bones attached to those muscles, stimulating them to rebuild themselves. Inactivity leads to decreased bone mass so in other words "use it or lose it."
Source: and