{"id":8515,"date":"2025-09-10T00:00:04","date_gmt":"2025-09-10T00:00:04","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8515"},"modified":"2025-09-10T12:25:29","modified_gmt":"2025-09-10T12:25:29","slug":"ensuring-bone-health-for-men","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/ensuring-bone-health-for-men\/","title":{"rendered":"\u0636\u0645\u0627\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u0644\u0631\u062c\u0627\u0644"},"content":{"rendered":"<p>\u0644\u0627 \u062a\u062d\u0638\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0627\u0647\u062a\u0645\u0627\u0645 \u0643\u0627\u0641 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0644\u0644\u0631\u062c\u0627\u0644 \u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0638\u0649 \u0628\u0630\u0644\u0643. \u062d\u0648\u0644 <strong>1 \u0645\u0646 \u0643\u0644 5 \u0631\u062c\u0627\u0644 \u0641\u0648\u0642 50<\/strong> \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u060c \u0648\u0647\u064a \u062d\u0627\u0644\u0629 \u062a\u0636\u0639\u0641 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u0645\u0631 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0644\u0627\u062d\u0638\u0647\u0627 \u0623\u062d\u062f \u062d\u062a\u0649 \u064a\u062d\u062f\u062b \u0643\u0633\u0631. \u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u060c \u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u064a\u0643\u0633\u0631\u0648\u0646 \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0633\u0628\u0628 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u062e\u0627\u0637\u0631 \u0623\u0643\u0628\u0631 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0643\u0633\u0648\u0631 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0642\u0628\u0644 \u060c \u0648\u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u0629 \u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u0645\u0648\u062a \u0627\u0644\u0645\u0628\u0643\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0646\u0633\u0627\u0621.<\/p> <p>\u0627\u0644\u062e\u0628\u0631 \u0627\u0644\u0633\u0627\u0631\u061f \u0644\u0645 \u064a\u0641\u062a \u0627\u0644\u0623\u0648\u0627\u0646 \u0628\u0639\u062f \u0644\u0628\u062f\u0621 \u062d\u0645\u0627\u064a\u0629 \u0639\u0638\u0627\u0645\u0643. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u062a\u062e\u0627\u0630 \u062e\u064a\u0627\u0631\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621 \u0639\u0638\u0627\u0645 \u0642\u0648\u064a\u0629 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0644\u0645\u0627\u0630\u0627 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0647\u0645\u0629 \u0644\u0644\u0631\u062c\u0627\u0644<\/h2> <p>\u0639\u0638\u0627\u0645\u0643 \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u0647\u064a\u0627\u0643\u0644 \u062b\u0627\u0628\u062a\u0629 &#8211; \u0625\u0646\u0647\u0627 \u0623\u0646\u0633\u062c\u0629 \u062d\u064a\u0629 \u062a\u062c\u062f\u062f \u0646\u0641\u0633\u0647\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631. \u0645\u0639\u0638\u0645 \u0627\u0644\u0631\u062c\u0627\u0644 \u064a\u0635\u0644\u0648\u0646 \u0625\u0644\u0649 <strong>\u0630\u0631\u0648\u0629 \u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u062d\u0648\u0627\u0644\u064a \u0633\u0646 30<\/strong>. \u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u062a\u0646\u062e\u0641\u0636 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u060c \u0648\u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062e\u0633\u0631\u0648\u0627 \u062d\u0648\u0627\u0644\u064a <strong>0.8\u066a \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0643\u0644 \u0639\u0627\u0645<\/strong>\u060c \u062e\u0627\u0635\u0629 \u0628\u0639\u062f \u0633\u0646 70.<\/p> <p>\u062a\u0639\u062a\u0645\u062f \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0645\u0646:<\/p> <ul class=\"wp-block-list\"><li><strong>Calcium<\/strong> for structure<\/li> <li><strong>Vitamin D<\/strong> for absorption and bone growth<\/li> <li><strong>Exercise<\/strong> to stimulate bone-building<\/li> <li><strong>Other nutrients<\/strong> like magnesium, vitamin K, and protein<\/li> <li><strong>Hormonal balance<\/strong>, especially testosterone<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645: \u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629<\/h2> <p>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u0647\u0648 \u0627\u0644\u0644\u0628\u0646\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0639\u0638\u0627\u0645 \u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u062b\u0627\u0628\u062a \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u064a\u0627\u0629.<\/p> <p><strong>\u0643\u0645 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0631\u062c\u0627\u0644:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Ages 19\u201370: <strong>1,000 mg\/day<\/strong><\/li> <li>Over 70: <strong>1,200 mg\/day<\/strong><\/li> <\/ul> <p><strong>\u0623\u0641\u0636\u0644 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645:<\/strong><\/p> <ul class=\"wp-block-list\"><li>1 cup milk or yogurt: ~300\u2013400 mg<\/li> <li>1\u00bd ounces cheese: ~300 mg<\/li> <li>3 oz canned sardines with bones: ~325 mg<\/li> <li>\u00bd cup tofu (calcium-set): 250\u2013750 mg<\/li> <li>1 cup collard greens: ~266 mg<\/li> <li>1 cup kale: ~179 mg<\/li> <li>Calcium-fortified plant milk or orange juice: ~300 mg<\/li> <\/ul> <p>\ud83d\udc49 <strong>\u0628\u0642\u0634\u064a\u0634:<\/strong> \u062a\u062d\u0642\u0642 \u0645\u0646 \u0645\u0644\u0635\u0642\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u0634\u064a\u0621 \u064a\u0642\u0648\u0644 <strong>30\u066a \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 (DV)<\/strong> \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u060c \u0647\u0630\u0627 \u0647\u0648 <strong>300 \u0645\u062c\u0645<\/strong>. \u0627\u0633\u062a\u0647\u062f\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 <strong>3 \u062d\u0635\u0635 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u064a\u0648\u0645\u064a\u0627<\/strong>.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f: \u0645\u0641\u062a\u0627\u062d \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/h2> <p>\u0628\u062f\u0648\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u060c \u064a\u0645\u062a\u0635 \u062c\u0633\u0645\u0643 \u0627\u0644\u0642\u0644\u064a\u0644 \u062c\u062f\u0627 \u0645\u0646 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645. \u064a\u0642\u0648\u064a \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u0623\u064a\u0636\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0633\u0642\u0648\u0637 &#8211; \u0648\u0647\u0648 \u0633\u0628\u0628 \u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0643\u0633\u0648\u0631.<\/p> <p><strong>\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0631\u062c\u0627\u0644:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Under 70: <strong>600 IU (15 mcg)<\/strong><\/li> <li>Over 70: <strong>800 IU (20 mcg)<\/strong><\/li> <\/ul> <p><strong>\u0645\u0635\u0627\u062f\u0631 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f:<\/strong><\/p> <ol class=\"wp-block-list\"><li><strong>Sunlight<\/strong> \u2013 10\u201330 minutes of midday sun a few times a week (depends on skin type, season, and location)<\/li> <li><strong>Foods<\/strong> \u2013 fatty fish (salmon, sardines, mackerel), egg yolks, UV-treated mushrooms, fortified milk or cereals<\/li> <li><strong>Supplements<\/strong> \u2013 Many men need extra vitamin D, especially in winter or with limited sun exposure. Ask your doctor about testing and dosage.<\/li> <\/ol> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u062a\u0645\u0631\u064a\u0646: \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629<\/h2> <p>\u062a\u0635\u0628\u062d \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0642\u0648\u0649 \u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u063a\u0637 \u0639\u0644\u064a\u0647\u0627 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong>. \u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0647\u064a \u0639\u0627\u0645\u0644 \u062e\u0637\u0631 \u0631\u0626\u064a\u0633\u064a \u0644\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/p> <p><strong>\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0638\u0627\u0645:<\/strong><\/p> <ul class=\"wp-block-list\"><li><strong>Weight-bearing:<\/strong> walking, jogging, hiking, dancing, tennis, stair climbing, team sports<\/li> <li><strong>Resistance training:<\/strong> weightlifting, resistance bands, push-ups, squats, lunges, bodyweight exercises<\/li> <\/ul> <p><strong>\u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Do <strong>weight-bearing exercises 2\u20133 days\/week<\/strong><\/li> <li>Add <strong>resistance training 2+ days\/week<\/strong><\/li> <li>Work at <strong>moderate to vigorous intensity<\/strong><\/li> <li>Progress gradually by adding weight, reps, or resistance<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u062e\u064a\u0627\u0631\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h2> <h3 class=\"wp-block-heading\">\u062a\u062f\u062e\u064a\u0646<\/h3> <p>\u0636\u0627\u0631 \u0628\u0627\u0644\u0639\u0638\u0627\u0645 &#8211; \u064a\u0642\u0644\u0644 \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u0645\u0646 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645 \u060c \u0648\u064a\u062e\u0641\u0636 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u060c \u0648\u064a\u0628\u0637\u0626 \u0627\u0644\u0634\u0641\u0627\u0621. \u0627\u0644\u0625\u0642\u0644\u0627\u0639 \u0639\u0646 \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u064a\u0641\u064a\u062f \u0639\u0638\u0627\u0645\u0643 \u0641\u064a \u0623\u064a \u0639\u0645\u0631.<\/p> <h3 class=\"wp-block-heading\">\u0643\u062d\u0648\u0644<\/h3> <p>\u064a\u0624\u062f\u064a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062d\u0648\u0644 \u0625\u0644\u0649 \u0625\u0636\u0639\u0627\u0641 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0643\u0633\u0648\u0631. \u0627\u0644\u062a\u0632\u0645 \u0628 <strong>\u0644\u0627 \u064a\u0632\u064a\u062f \u0639\u0646 2 \u0645\u0634\u0631\u0648\u0628 \u0641\u064a \u0627\u0644\u064a\u0648\u0645<\/strong>.<\/p> <h3 class=\"wp-block-heading\">\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0627\u0644\u0623\u062e\u0631\u0649<\/h3> <ul class=\"wp-block-list\"><li>Certain medications (like long-term steroids)<\/li> <li>Medical conditions (diabetes, thyroid issues, IBD)<\/li> <li>Low testosterone<\/li> <li>Family history of osteoporosis<\/li> <li>Being underweight<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h2> <ul class=\"wp-block-list\"><li><strong>Magnesium<\/strong> \u2013 stored in bones; found in nuts, seeds, whole grains, leafy greens, fish, and dark chocolate<\/li> <li><strong>Vitamin K<\/strong> \u2013 helps bind calcium in bones; found in leafy greens, broccoli, Brussels sprouts, and fermented foods<\/li> <li><strong>Protein<\/strong> \u2013 bones are 50% protein; aim for <strong>0.8\u20131.2g per kg body weight<\/strong> daily<\/li> <li><strong>Phosphorus<\/strong> \u2013 works with calcium; found in dairy, meat, fish, and whole grains<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0643\u064a\u0641\u064a\u0629 \u0645\u0631\u0627\u0642\u0628\u0629 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h2> <h3 class=\"wp-block-heading\">\u0627\u062e\u062a\u0628\u0627\u0631 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 (\u0641\u062d\u0635 DEXA)<\/h3> <p>\u064a\u062a\u062d\u0642\u0642 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u062e\u0637\u0631 \u0627\u0644\u0643\u0633\u0648\u0631. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0631\u062c\u0627\u0644 \u0623\u0646 \u064a\u0633\u0623\u0644\u0648\u0627 \u0637\u0628\u064a\u0628\u0647\u0645 \u0639\u0646 \u0627\u0644\u0627\u062e\u062a\u0628\u0627\u0631 \u0625\u0630\u0627 \u0643\u0627\u0646\u0648\u0627:<\/p> <ul class=\"wp-block-list\"><li>Are over 70<\/li> <li>Are over 50 with risk factors<\/li> <li>Have had fractures<\/li> <li>Take medications affecting bone health<\/li> <\/ul> <h3 class=\"wp-block-heading\">\u0641\u062d\u0648\u0635\u0627\u062a \u0645\u0646\u062a\u0638\u0645\u0629<\/h3> <ul class=\"wp-block-list\"><li>Review calcium and vitamin D intake<\/li> <li>Monitor hormone and vitamin levels<\/li> <li>Discuss fall prevention and exercise habits<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u062e\u0637\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/h2> <p><strong>\u0627\u0644\u0635\u0628\u0627\u062d:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Start with calcium-rich breakfast (milk, yogurt, fortified cereal)<\/li> <li>Take vitamin D if recommended<\/li> <li>Get sunlight exposure<\/li> <\/ul> <p><strong>\u0646\u0647\u0627\u0631:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Eat calcium-rich snacks (nuts, cheese, sardines)<\/li> <li>Stay active\u2014walk, climb stairs, move often<\/li> <\/ul> <p><strong>\u0627\u0644\u0645\u0633\u0627\u0621:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Include leafy greens with dinner<\/li> <li>Do resistance or bodyweight training<\/li> <li>Skip excess alcohol<\/li> <\/ul> <p><strong>\u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629:<\/strong><\/p> <ul class=\"wp-block-list\"><li>2\u20133 weight-bearing exercise sessions<\/li> <li>1\u20132 resistance workouts<\/li> <li>Plan calcium-rich meals<\/li> <li>Outdoor time for vitamin D<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0628\u0631 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0633\u062a\u062b\u0645\u0627\u0631\u0627 \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u062c\u0644<\/h2> <p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u062c\u0627\u0644 \u060c \u064a\u0643\u0648\u0646 \u062e\u0637\u0631 \u0627\u0644\u0643\u0633\u0631 \u062d\u0642\u064a\u0642\u064a\u0627 &#8211;<strong>20\u066a \u0633\u064a\u0635\u0627\u0628\u0648\u0646 \u0628\u0643\u0633\u0631 \u0645\u0631\u062a\u0628\u0637 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong>. \u0648\u0628\u0639\u062f \u0643\u0633\u0631 \u0641\u064a \u0627\u0644\u0648\u0631\u0643 \u060c \u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0631\u062c\u0627\u0644 <strong>\u0636\u0639\u0641 \u062e\u0637\u0631 \u0648\u0641\u0627\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0644\u0645\u062f\u0629 \u0639\u0627\u0645 \u0648\u0627\u062d\u062f<\/strong>.<\/p> <p>\u0644\u0643\u0646 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u062a\u0639\u0645\u0644. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645\u0643 \u0642\u0648\u064a\u0629 \u0648\u0645\u062a\u062d\u0631\u0643\u0629 \u0648\u0645\u0631\u0646\u0629 \u062d\u062a\u0649 \u0633\u0646 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/p> <p>\u0644\u0627 \u062a\u0645\u0646\u0639 \u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u0633\u0648\u0631 \u0641\u062d\u0633\u0628 &#8211; \u0628\u0644 \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u0627 \u0648\u0645\u0633\u062a\u0642\u0644\u0627 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u062d\u064a\u0627\u0629 \u0639\u0644\u0649 \u0623\u0643\u0645\u0644 \u0648\u062c\u0647.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629<\/h2> <ol class=\"wp-block-list\"><li><strong>Calcium:<\/strong> 1,000 mg\/day (1,200 mg if over 70)<\/li> <li><strong>Vitamin D:<\/strong> 600\u2013800 IU\/day from sunlight, food, or supplements<\/li> <li><strong>Exercise:<\/strong> Weight-bearing + resistance training several times a week<\/li> <li><strong>Lifestyle:<\/strong> Avoid smoking, limit alcohol<\/li> <li><strong>Checkups:<\/strong> Work with your doctor for testing and monitoring<\/li> <\/ol> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><strong>\u0627\u0644\u0645\u0635\u0627\u062f\u0631:<\/strong><\/p> <ul class=\"wp-block-list\"><li>National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)<\/li> <li>International Osteoporosis Foundation<\/li> <li>American Journal of Medicine<\/li> <li>Journal of the American Medical Association (JAMA)<\/li> <li>Centers for Disease Control and Prevention (CDC)<\/li> <li>National Center for Biotechnology Information (NCBI)<\/li> <\/ul> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0644\u0627 \u062a\u062d\u0638\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0628\u0627\u0647\u062a\u0645\u0627\u0645 \u0643\u0627\u0641 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0644\u0644\u0631\u062c\u0627\u0644 \u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0638\u0649 \u0628\u0630\u0644\u0643. \u062d\u0648\u0644 1 \u0645\u0646 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18757,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[17,59],"tags":[],"class_list":["post-8515","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-wellness"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/mens-bone-health.jpg","categories_details":[{"id":17,"name":"Health","count":262,"parent":0},{"id":59,"name":"Wellness","count":79,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":23801,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/8515","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=8515"}],"version-history":[{"count":19,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/8515\/revisions"}],"predecessor-version":[{"id":18771,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/8515\/revisions\/18771"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/18757"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=8515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=8515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=8515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}