What to do to have healthy joints and strong bones? A few simple methods!

What to do to have healthy joints and strong bones? Warm-up is essential

How many times when you came to the gym or a fitness club have you seen sports enthusiasts who practically started training right away? The warm-up seems like a waste of time according to many amateur athletes, and in reality it is important for your progress and health just like the exercise itself. It may be beneficial to spend 10 or 15 minutes before training to do some simple activities. Short and dynamic exercises will prepare the joints for further intensive work. The joints, ligaments and tendons will be made more flexible and their initial extension will help to avoid the problem of limited movement range or poor endurance and stability, which are often causes of dangerous injuries. What should you do to have healthy joints and strong bones?

• Jumping jacks,
• Bird-dog,
• Inch worm,
• The World Greatest Stretch,
• A short session on an elliptical trainer/stationary bike/treadmill

What to do to have healthy joints and strong bones? A well-balanced diet

Our grandparents already pointed out that to be healthy and strong we must eat well. It is hard to disagree with this because a daily diet has an extremely important impact on healthy joints and strong bones. Most people know very well that a varied diet is the foundation for optimal health. In the case of the musculoskeletal system, you should provide a few particularly important nutrients, which should be given priority in your diet. These include:

• Protein – it is commonly considered to be a macronutrient that determines the growth and maintenance of muscle mass, but in practice it also helps maintain healthy bones.
• Magnesium – it is one of the fundamental elements influencing the work of the nervous system, but maintaining its optimal level supports a proper protein synthesis and maintains the beneficial condition of bones and teeth.
• Vitamin C – while known primarily as a strong antioxidant and a component to support the functioning of the immune system, it is also important for the musculoskeletal system, as evidenced by its effect on the correct production of collagen to support the bone function.
• Vitamin D – The task of this substance is to increase the involvement and use of calcium and phosphorus, which are one of the main components of mineral management of bone structures. Moreover, vitamin D ensures the regulation of the correct functioning of the muscles.
• Vitamin K – a very good complement to vitamin D in terms of the support for maintaining healthy bones. Additionally, it has a valuable effect on the blood clotting process.

When the daily diet is not sufficient, it is worthwhile to reach for supplements. In the case of protein, Whey Protein Complex 100%, which provides an optimal amount of whey protein in the form of a concentrate and an isolate, is a good choice. Gold Vit D3+K2 Sport Edition is an optimal combination of two essential vitamins in an innovative form of flow caps, which provides a quick and extremely convenient support. In turn, magnesium and vitamin C can be found in the leading vitamin supplement called Olimp Vita-Min Multiple Sport - a multi-ingredient formula that also contains other essential vitamins and minerals in easily assimilable forms.

The above-mentioned products are a part of the rich offer of Olimp Sport Nutrition - a Polish manufacturer of supplements for athletes and physically active people - whose long-term experience is supported by the pharmaceutical standard. Innovative laboratory facilities, a modern research and development complex and an advanced production technology which are a guarantee of providing a product of the highest quality, whose composition is consistent with the declaration on the label.