Here are some steps to set yourself up for future stability and success by improving the strength of your musculoskeletal (MSK) system:
Move more: Bones, muscles and joints need movement to stay healthy. The U.S. Surgeon General recommends adults get at least 150 minutes weekly of moderate physical activity (such as walking, yardwork, recreational swimming) or at least 75 minutes of intense weekly activity (jogging, hiking uphill, basketball).
Eat a balanced diet: Proper nutrition is just as important to MSK health as it is to overall health. Eat a balanced diet that includes whole fresh foods and try to avoid processed foods. Be sure to get enough calcium and vitamin D for your bones and lean protein to build and maintain strong muscles.
Go outside: The sun helps our bodies produce Vitamin D, which in turn helps us to absorb calcium and strengthen bones.
Do weight-bearing exercises: Walking, jogging and resistance exercises such as weightlifting can improve bone density. Planks and squats can also strengthen core muscles. (Non-weight- bearing exercises such as swimming and biking can benefit the MSK system as well, especially for people unable to walk or jog while recovering from back, hip or knee pain.)
Stay hydrated: Drinking water makes muscles stronger by carrying oxygen to the cells of the body. It also helps lubricate and cushion joints.
Get adequate rest: A good night’s sleep enables your body to repair muscles and joints that are strained or injured during the day.
Drink alcohol in moderation: Drinking alcohol excessively leads to osteoporosis and bone fracture.

Presented as a service to the community by: Union County Chiropractic Clinic, 110 Skyline Drive, Maynardville, TN (865) 992-7000 www.unioncountychiropractic.com.