Stay Fit With SOMA 8/10

This week’s theme is Strong Bones!

Every week we post exercise videos, nutrition tips, and more on our blog to provide you with opportunities to stay fit and active even at home! This blog will focus on how to build healthy bones.

There are many different ways to strengthen your bones. Having strong bones can help your sports performance and daily life! Our bones help provide structure, protect our organs, support muscles, and store calcium. It’s especially important to build strong and healthy bones during childhood and adolescence. But you can take steps during adulthood to protect bone health, too.

Your bones are continuously changing — new bone is made and old bone is broken down. As you grow, your body makes new bone faster than it breaks down old bone, and your bone mass increases.

Foods can help build healthy bones

Many foods that are high in calcium or Vitamin D are foods that help support bone health.

  • Dairy foods like cheese, yogurt, kefir, and milk
  • Dark green vegetables like broccoli, brussels sprouts, dark green lettuce, collard greens, and kale
  • Seafood like salmon, tuna, sardines, shrimp, herring, and trout
  • Healthy seeds like sesame, sunflower, chia, and quinoa.

Make sure you get the right vitamins and minerals

Getting Vitamin D and calcium from the sun, some foods, and supplements help keep your bones strong.

Include physical activity in your daily routine: Weight-bearing exercises are the best to build strong bones. This includes walking, jogging, and climbing stairs. While your bones are always changing, physical activity also slows bone loss.

Avoid substance abuse: Research suggests smoking and alcohol-use both weaken bones. Excessive substance use can also lead to a greater risk of osteoporosis.

Comment down below! What do you do to protect your bones?

Live Fitness this week (8/12): This week join Lisa’s Brave Yoga session or Camden’s soccer skills session this Wednesday!

Lisa’s Brave Yoga Session (8/12):  Lisa the Co-Owner and Director of Programming from Brave yoga will be leading us through a 30-45 minute yoga session. Lisa is a licensed occupational therapist and is certified in yoga instruction and pediatric yoga. She currently works with youth at the New England Center for Children (NECC).

“We are committed to sharing the practice of yoga and mindfulness in an adaptive and nurturing way to improve the well-being of ALL individuals including those with developmental, emotional, and physical challenges. – Brave Yoga

Camden’s Soccer Skills Session (8/12) & (8/19): ATTENTION all soccer players and fans! Camden, one of our volunteers, will be running a soccer focused skill & fitness session. The session will include a 5 minute warm up, 10 minute soccer skills (including fitness), 5 minute cool down and then a 10 minute Q&A/ live chat with Camden about soccer.

Camden Alexander-James Francis is 16 years old and lives in Sudbury, Massachusetts. He is a junior at Concord Academy, an independent college preparatory school in Concord, Massachusetts. Camden is a multi-sport varsity athlete and was a member of his school’s first state soccer championship last season. He is also a member of the lacrosse team. Camden is extremely kind, studious, hard-working, and supportive. He has previously volunteered with the Special Olympics as he enjoys working with and teaching young athletes. Camden also volunteered at the Concord Senior Center and numerous local food pantries and food banks. He recently began writing a monthly letter to seniors in the local Meals-on-Wheels program. When not busy with school and sports, Camden enjoys spending time with his loving family, bubbly friends, and Brooklyn, his energetic and mischievous Goldendoodle puppy.
For ideas on how to stay active this week, commit to stay fit! You’ll get access to great exercises and tips!

Why you should Commit to Stay Fit with SOMA:

  1. Access to our athlete fitness dashboard
  2. Wellness goals
  3. Nutrition tips and recipes


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