Movement has many known benefits for overall health and well-being. In addition to building strength in our muscles, we can use movement as a tool to build strength in our bones. The following are forms of movement that can support the health of our bones.
1. Resistance training. This form of movement includes resisting some form of weight, such as dumbbells or resistance bands. The process initiates muscle contractions that tug on bones and promote strengthening.
2. Weight bearing. Activities that involve the weight of your body working against gravity fall into this category. Examples include walking, dancing, hiking, climbing stairs, and playing sports.
3. Impact activity. Low-impact forms include gentler weight bearing activities. High-impact forms put greater stress on our weight-bearing joints. These include jogging, jumping rope, jumping jacks, and sports that involve running.
4. High velocity. When speed increased, impact can follow suit. Mixing some jogging into a walk or sprinting into a jog are examples.
5. Activity that promotes balance. This form of movement protects our bones in a different way, as it can ultimately help to limit falling. Examples include many yoga moves, standing on one leg, and getting up from a chair without using our arms for assistance.
Information gathered & adapted from:
https://www.wellandgood.com/is-exercise-good-for-your-bones/
No-Bake Energy Bites
Ingredients
1 cup oatmeal
1/2 cup peanut butter (or other nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
1 tsp vanilla
Optional to add walnuts, pecans, almond slices, raisins, sunflower seeds, etc.
Preparation
1. Mix everything together in a medium bowl until thoroughly incorporated.
2. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.
Serving Size: 18 energy bites, makes 18 servings
Nutrition Information per Serving: 10.5 grams total fat, 4 grams saturated fat, 16 grams carbohydrate, 3 grams fiber, 4 grams protein, 36 milligrams sodium, 278 milligrams potassium, 9 grams sugar
Recipe adapted from:
https://cookeatshare.com/recipes/healthy-no-bake-energy-bites-625700
