MAKING STRONG BONES (AVOIDING OSTEOPOROSIS)

Soup Can Weightlifting
1. Buy two soup cans (Progresso is best) to begin weight lifting.

2. Own a book showing how to weightlift using dumbbells. Try the library or a bookstore. The soup cans will be your dumbbells.

3. Nibble on some Tums or Rolaids. Chew two after every meal (A simple way to add calcium).

4. Everyday take a 30 minute walk!

Mineral Recommendations
1. Calcium-Women=1500mg/day Men=1000mg/day
1. Magnesium=500mg/day
2. Zinc=40-50mg/day
3. Chromium=200mcg/day
4. Copper=2mg/day
5. Manganese=4mg/day
6. Molybdenum=75mcg/day
7. Potassium=220mg/day
8. Vanadium=30mcg/day
9. Boron=400mcg/day
10. Iron=5mg/day (Note: you probably get this in your diet already)
11. Selenium=200mcg/day

These are recommendations and are not exact. It is best to take a "Total" program.