Strong Bones Challenge — The challenge runs from Friday, April 20 through Monday, April 23.
According to WebMD, “adult bone mass peaks at about age 30. With aging, bone loss gradually happens and then becomes increased after menopause. So it is important for young women to build good bone mass and for older women to do what they can to maintain it.”
As Warriors, building & maintaining our bone mass has to become a conscious goal. So, for this challenge, we are gonna work on STRONG BONES!!
STRONG: A primary way to maintain strong bones is STRENGTH TRAINING!! Do two COMPLETE BODY ST workouts and get 50 points for each workout. (Your choice here - it can be upper & lower on the same day with you alternating days – or it can be upper one day and lower the next with you doing it every day. And don’t forget your crunches!) The workout should stress your muscles – you know how many reps & how much weight that means, so get at it!
B - BECOME EDUCATED – google “osteoporosis” “strong bones” “bone mass” &/or “calcium” and read one article every day about the topic. Learn what foods you need to eat that are calcium rich! Things to avoid! 50 points for every day you read an article!
O - OVERSTRESSED? No good! Being stressed drains calcium from your bones. So, do something EVERY DAY for at least 15 minutes to reduce stress, and get 50 points daily. And yes, if exercising reduces stress for you, you can count that for both categories! Otherwise, think: soothing music, a bath, a comedy on TV, etc.
N - NUTRITION – The best way to maintain strong bones is by tracking your calcium, vitamin D and protein and meeting the minimum daily requirements. This weekend, let’s focus on calcium! Women under 50 years of age should have a minimum of 1000 mg of calcium daily. Women over 50 years should have a minimum of 1200 mg of calcium daily. Track your calcium every day and get 50 points per day that you meet your minimum daily requirement. And yes, you can (and likely should) take a vitamin supplement to make up the difference between what you eat and the minimum requirement!! (Just don’t take the calcium supplement within two hours of eating dairy, okay?)
E – ENERGIZE – Another form of exercise that builds strong bones is weight-bearing cardio! Whether it is brisk walking, step class, racquet sports, dancing, or even yoga – cardio will help maintain bone mass. (Not swimming or cycle, as they aren’t weight bearing) Get 25 points for every 30 minutes of intentional weight bearing cardio per day. No limit!
S - STOP DRINKING CARBONATED BEVERAGES!! Carbonation is chock full of phosphorus, which drains the calcium right out of your bones. Get 50 points for every day that you DON’T drink carbonated beverages! (You should also stop drinking caffeine & smoking, but I’m not going there this weekend!)
Track or journal what you eat each day – get 25 points per day!
Stay within your points/calorie range – get 50 points per day!
Strong - F = 0 S= 0 S= M=0 total 0/100 (50 pts for each full strength routine done)
B - BECOME EDUCATED – 50 points for every day you read an article: F= 50, S = 50, S=50, M=50
O - OVERSTRESSED - do something EVERY DAY for at least 15 minutes to reduce stress, and get 50 points daily F=50, S=50, S=50, M=50
N - NUTRITION – Track your calcium every day and get 50 points per day that you meet your minimum daily requirement. F= 50, S=50, S=50, M=50
E – ENERGIZE – Get 25 points for every 30 minutes of intentional weight bearing cardio per day. F=0, S = 25, S=100, M=0
S - STOP DRINKING CARBONATED BEVERAGES!! Get 50 points for every day that you DON’T drink carbonated beverages! F= 50, S = 50, S=50, M=50
Track or journal what you eat each day – get 25 points per day! F=25, S=25, S=25, M=25
Stay within your points/calorie range – get 50 points per day! F= 50, S=(can't be sure so I'm going to say "no"), S = 0 (same scenario as yesterday), M= 50
**because I'm still breast-feeding, I consider myself "in range" when I am less than 450 above what Spark has suggested for me**
Friday: "Exercising to Build Strong Bones": www.sparkpeople.com/reso
Saturday: "15 Ways to Boost Your Calcium Intake: www.sparkpeople.com/reso
Sunday: "Eating to prevent Osteo..": www.sparkpeople.com/reso
Monday: "Swim your way to stronger bones": www.sparkpeople.com/reso
ETA (04/20): Spark seems to think it's Saturday BUT it's still Friday where I am.