Expert Medical Care Blog
Build Strength to Improve Health
Muscle strength improves your health and reduces your risk of falling and sustaining fractures (hip, ankle and wrist). By improving your fitness and muscular strength it will improve your balance. In addition, you will maintain your lean body weight, and burn fat calories more efficiently by exercising.
1. Protein Calories
Are needed to build and maintain physical strength.
Daily requirements
are easy to calculate by
Body Weight x 0.45, for example a 150 lb Body Weight x 0.45 = 67 Grams Protein a day.
Protein Food Sources: Eggs 1 egg= 6 Grams
Tuna Salmon, Lean Meat, Poultry, Seeds, Soy, Beans, Peas, 3 oz = 22 Grams
2. Supplements:
Calcium and Vitamin D
3. Exercise:
Walking, Biking, Swimming, General Fitness, "Chair Raise" exercise, and "Step On Program", will build and increase strength on bones and muscles
4. Tai Chi:
Are slow moving exercises that strengthen lower limbs and improve balance.
5. Yoga:
Improves balance, mobility and core strength
6. Consult a Physical Therapist:
They will perform a formal strength and balance assessment and you can focus building strength in specific muscles.