Our entire body is naturally designed for movement and it only functions properly when we are sufficiently physically active. Making a real effort helps to maintain performance.

In fact, modern life also brings with it a lot of convenience. The comfortable couch, the car or the escalator are daily temptations. Why not try in small steps to get more movement into your life. Everyone is sure to find something they particularly enjoy. Be it a walk, a ball sport, endurance sports or gardening. The goal could be to take 10,000 steps a day.
A pedometer (step counter) is a helpful and easy-to-use device for this.

For exercise to be fun, our muscles, joints and bones should also function smoothly. In addition to physical activity, it is also important to provide cartilage, bones or muscles with sufficient nutrients from our food.
Particularly important for our entire musculoskeletal system are, for example, the minerals magnesium and calcium as well as vitamin C.
Always remember: "Life is movement, movement is life!"

Magnesium and calcium - minerals for muscles and bones

Magnesium and calcium are probably the best-known minerals, and almost everyone associates calcium with bone and dental health and magnesium with muscle function.
However, magnesium in particular performs so many more functions. Around 300 enzymes require magnesium, it stabilizes our skeleton, is important for the transmission of stimuli from nerves to muscles, is needed for energy metabolism and, of course, for muscle contraction.

Both minerals are vital for us humans and must be supplied in sufficient quantities with food. Magnesium is found in many foods, especially rich in whole grain products, nuts or dairy products. Milk and dairy products are also good sources of calcium.

On average, 350-400 mg of magnesium is needed daily, but this can be increased by certain life situations such as stress, heavy physical work.

Increased magnesium requirement possible:

• Competitive sports
• heavy physical work
• Stress
• Diabetes or cardiovascular diseases
• Dieting or being underweight
• Medications such as birth control pills or drainage preparations

Our body can signal a suboptimal magnesium supply in a variety of ways.

Calcium is an essential component of the skeleton and important for maintaining our bones and teeth. It contributes to blood clotting and together with magnesium it is important for muscle function.

Pregnant women in particular should ensure an adequate supply of calcium, as the baby urgently needs the mineral for the newly growing bone structures.
However, drugs such as cortisone or excessive consumption of coffee or cola drinks can also deplete calcium from the bones.
Children also have an increased need for calcium during growth, as do women after menopause.

Vitamin C - ascorbic acid for healthy cartilage

Vitamin C (ascorbic acid) is known to most people for supporting the immune system, but it can do so much more! That's because vitamin C also plays an important role in collagen formation and therefore cartilage function.

A healthy cartilage layer is like a protective cushion in joints and the intervertebral disc. It covers the joint surfaces with a smooth and elastic layer of collagen fibers that can be up to 5 mm thick. Together with the synovial fluid, it enables the joint surfaces to glide smoothly.

To remain elastic and resistant, cartilage requires nutrients such as vitamin C. The valuable nutrients reach the cartilage via the synovial fluid. However, this only happens by diffusion, i.e. by loading and unloading the joint. Exercise is therefore essential for joint health.

Since ascorbic acid plays an important role in cartilage function, you should regularly reach for citrus fruits or cabbage vegetables such as Brussels sprouts, broccoli or kale.
However, vitamin C is water-soluble and sensitive to heat. Therefore, you should cook vegetables gently.