Thursday, September 30, 2010

Reasons Keep Walking 10,000 Steps per Day

Osteoporosis is now a serious problem in Indonesia. Based on data from Center for Nutrition in 2006, two out of five people in Indonesia are at risk of brittle bone disease this.
For that, you need to know, it's important to 'save' and meet daily calcium requirements during growth, starting from pregnancy, childhood and adulthood.
"The growth and bone development will be at peak periods when stepping on 30 years of age. After that, bone mass will decrease naturally, "says Dr. Tanya TM Rotikan, SpKO of Sports Medicine FKUI / RSCM, Wednesday, September 29, 2010.
'Saving' calcium for healthy bones until old age can be done since a young age with a healthy lifestyle, among others, the consumption of nutrients containing calcium, avoiding excessive caffeine and sodium, not smoking and drinking alcohol, doing enough physical activity and getting enough sun exposure especially in the morning.
However, for those who like oalahraga, which provides weight training can help stimulate the bone to grow, so it can maintain bone density. One sport that matches are on foot. This simple activity can maintain balance and reduce the risk of falls, thus helping prevent the risk of fractures and osteoporosis.
"Even so, a walk to do with the rules correctly. At least, there are rules that must be obeyed for a walk can be useful as an effective exercise for bone health. "
Moving as many as 10,000 steps a day is the minimum size and are considered active, if the women in particular are more prone to osteoporosis want to maintain the condition of the bones. Try to obtain 3000-4000 steps in 30 minutes during exercise.
The rest, can be achieved with a variety of daily physical activity such as walking, using stairs instead of escalators or elevators, playing with children, sweep, dance, and others. That way, a total of 10,000 steps or even more can be achieved in a day.


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