1. PROGRAM OVERVIEW
The Bones & Joints Program aims to enhance bone strength, increase joint flexibility, decrease stiffness, and promote overall bone health.
The program targets nutrition, exercise, posture, lifestyle, and recovery to prevent conditions such as joint pain, osteoporosis, and loss of mobility.
2. PROGRAM GOALS
Enhance bone density and strength
Increase joint flexibility and mobility
Decrease joint pain and stiffness
Promote cartilage health
Enhance posture and movement
Prevent age-related bone and joint disorders
3. HOW BONES & JOINTS HEALTH WORKS
Healthy bones and joints require:
Sufficient calcium, vitamin D, and protein
Regular weight-bearing and mobility exercises
Correct posture and body alignment
Effective inflammation and stress management
Adequate rest and recovery
Strong muscles shield joints and minimize joint degradation.
4. Early Morning (5:00-7:00 AM)
Wake up Early Morning
Drink Warm water.
Energy Drink
Exercise with Our Community where We Offer Yoga, Aerobic, Zumba Dance, and Various types of Exercise on a Regular Basis.
5. Breakfast (7:00-8:00 AM)
Breakfast must be protein-based and Balanced diet with Super Delicious Shake Mix, Protein shake with water or low-fat milk
Add Joint Health Suppliments as advised by us.
Avoid:
Sugary cereals
White bread
Fried foods
6. Mid-Morning Snack (11:00-12:00 PM)
Select one option (If Needed):
1 seasonal fruit (apple, papaya, orange, guava etc.)
Coconut water
Sprouts salad (small bowl)
7. Lunch (1:00-2:00 PM)
Balanced meal is a must.
1-2 whole wheat rotis OR 1 small bowl of rice
Dal / rajma / chole / curd
Large portion of cooked vegetables
Fresh salad (cucumber, carrot, lemon)
Tip:
Eat slowly and leave when you are 80% full.
8. Evening Snack (4:00-5:00 PM)
Pick one option (If Needed)
Energy Drink + roasted chana
Makhana / peanuts (small portion)
Avoid:
Biscuits
Fried snacks
Sugary tea
9. Dinner (7:00-8:00 PM)
Dinner should be protein-rich and Balanced diet with Super Delicious Shake Mix, Protein shake with water or low-fat milk
Add Joint Health Supplents recommend by us.
Important:
Avoid eating after 8:00 PM
10. Bedtime (9:00-10:00 PM)
If Needed
Warm milk with turmeric
Milk + dates
11. Water Intake
Drink 3 to 4 liters of water per day.
Remeber Intake 1 Liter/ 20 Kg Weight
Drink water in small sips throughout the day
Avoid drink water immediate before and after meal
12. FOODS FOR STRONG BONES & JOINTS
Calcium: Milk, curd, paneer, sesame seeds
Vitamin D: Sunlight, fortified foods
Protein: Dal, eggs, tofu, paneer
Anti-inflammatory foods: Turmeric, ginger, berries
Omega-3: Flaxseed, chia seeds, walnuts
13. FOODS TO LIMIT
Too much sugar
Fried foods and junk food
Too much salt
Carbonated soft drinks
Smoking and alcohol
14. Daily Workout Routine
Have to join our Online workout sessions regularly
Workout with Our Community where We Provide Yoga, Aerobic, Zumba Dance and Different kind of Workouts Regularly.
Beginners should start slowly and increase intensity .
15. POSTURE & DAILY HABITS
Sit with back straight
Avoid prolonged sitting; stand every 30-40 minutes
Wear supportive footwear
Lift things using legs, not back
COMMON MISTAKES TO AVOID
Overlooking pain
Poor posture
Sudden and intense exercise
Inadequate calcium/protein intake
Missing rest days
15. SLEEP & LIFESTYLE GUIDELINES
Sleep 6-8 hours per night
Avoid mobile screens 1 hour before bedtime
Reduce stress by meditation, music, or walking
Maintain regular meal times
17. PROGRESS TRACKING
Monitor pain levels and stiffness weekly
Monitor flexibility progress
Monitor posture and ease of movement
18. IMPORTANT NOTES
This is a general health and wellness program
Those with arthritis, osteoporosis, or injuries should consult a doctor
Consistency is the key to long-term success
The Bones & Joints Health Program aims to build stronger bones while increasing flexibility and mobility in a natural way.
Regularly following this program will help to maintain pain-free movement and long-term joint health.
