Adults should exercise 150 to 300 minutes a week

World Bone and Joint Week kicked off today in Russia. This year the motto of the campaign is “Healthy bones and joints – why exercise alone is not enough.”

Doctors say that at a young age, the human body produces bone tissue faster than the old one is destroyed. And from the age of 25, the process of increasing bone mass begins to slow down, while destruction becomes faster. In order for bones and joints to remain strong and elastic for longer, a person needs to “fill” them with collagen and vitamins, as well as calcium, phosphorus, magnesium, and manganese.

The key foundation of our body is the skeleton. Every day, it is subjected to significant loads, protects internal organs, gives the body shape, serves as the basis on which ligaments, muscles and tendons are attached – this is the human motor system, says endocrinologist Nadezhda Fetisova. — Any physical activity, be it regular walking or intense workouts and sports, affect our appearance — prolong the “working” state of the cardiovascular and respiratory systems, affect the musculoskeletal system and muscles of the whole body. Caring for the health of bones and joints allows you to maintain their functionality for many years and stay active longer, which means beautiful and healthy.

– Are there “limits” that determine how many vitamins per day should be supplied to the human body?

“Unfortunately, our food does not provide us with the proper amount of vitamins and minerals. On average, a person receives only 400 mg of calcium per day from food. Therefore, it is necessary to supplement food with dosage forms of vitamins and minerals. The daily dose of vitamin D should be at least 500 IU, and in some cases 2000 – 5000 IU, vitamin K – at least 50 mg. The amount of calcium along with food should be at least 1000 mg, and in adolescents and pregnant women this dosage is increased to 1500 mg.

By the way, with regard to physical activity, WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week for all adults and an average of 60 minutes of moderate aerobic physical activity per day for children and adolescents.

Mona Platonov.

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