हिंदी
CHANDIGARH
Running is one of the most simple and accessible exercises available. Its advantages are numerous, with good effects on the heart, brain, muscles, and bones, among other things. It can also be a beneficial workout for one’s general health.
Runners must make nutritional changes that not only help them maintain the habit but also help them improve their performance. Almost all calcium, or 99 percent, is stored in bones and teeth, emphasising the importance of calcium in bone health.
Menstruation, pregnancy, and menopause all raise calcium requirements, which tend to rise as you become older or endeavour to improve your performance. Those who engage in high-impact exercises like running regularly are also at a higher risk of developing osteoporosis.
Osteoporosis is a condition in which your bones grow weak to the point that a simple act like running might result in a fracture. And if you train for more than seven hours each week, your chances of developing osteoporosis grow.
Your body stores calcium by depositing it over the first 25 years of your life. However, after you reach the age of 30, your ‘bone bank’ stops depositing calcium and begins to cash in on the calcium you’ve saved.
Women’s calcium requirements:
- A kid between the ages of 14 and 18 requires 1,300mg of calcium per day from their food plus supplements.
- An adult needs 800mg-1000mg of calcium every day if they are between the ages of 19 and 70.
- Calcium requirements for pregnant and nursing women increase to about 1,300mg per day during this time.
- Depending on your fitness objective, your calcium needs as a runner are likely to be higher than the average between 1,000mg and 1,500mg.
- If you’re on a calorie-restricted diet to lose weight, you’re probably not getting enough calcium from your daily meals.
- Calcium is abundant in dairy products such as milk, cheese, and yoghurt. The second-best sources of dietary calcium are sardines and salmon.
- Chinese cabbage, kale, and broccoli are among the vegetables that might help you meet your daily calcium requirements. Oranges and figs, for example, contain a little quantity of calcium. Foods such as soybeans, tofu, and oats can help you get more calcium.
