Bone Strengthening Exercises To Build Up Weak Bones

Osteoporosis is an issue for the ladies and men and they need bone strengthening exercises to strengthen up their bones . As we age, we lose bone thickness because of an absence of hormones, including testosterone for men and estrogen for ladies. The outcome is that can make bones frail and defenseless against cracks. This is made more troublesome by the way that outwardly we may look darn great, however within, our bones may recount a completely extraordinary story.  It is conceivable to avoid osteoporosis through bone-reinforcing works out.


Bone Strengthening Exercises

18 bone strengthening strategic exercises to strengthen up weak bones  


Bone Strengthening Exercises


One way to prevent osteoporosis and that telltale “old person hunch” is by making sure you eat a diet rich in Calcium and Vitamin D. Another way to increase your odds in the fight against osteoporosis is to be active as you age and include bone-strengthening exercises into your weekly routine. Don’t groan, many of these can actually be a ton of fun. Here are some of our favorites:

  • Running


Whether you decide to jog at a moderate pace or do full-on sprints, running is good for the body, especially for your bones. Like dancing, it’s a weight-bearing exercise that can improve bone strength, especially in the hips, legs, and lower spine. Just make sure you buy the right shoes and listen to your body. Don’t overdo it.

Bone Strengthening Exercises


  • Weightlifting

Weight-bearing workouts are an incredibly important part of an anti-aging, bone-strengthening lifestyle. Start with weights you feel comfortable with and then work your way up. Your goal should not be light weight and lots of reps, instead, you should use weights that challenge you and do three sets of 8 to 12 reps and get to the point where during the last set, you literally can’t do another rep. That’s when resistance training, which is what strength training is, is going to benefit you and your bones the most. You can do strength training at your local gym or community center, or in the privacy of your own home. There are tons of apps you can use to help guide you along the way, or you can work with a personal trainer or go to a group workout session.Bone strengthening exercises

Bone Strengthening Exercises


  • Racquet sports


This includes tennis, squash, and paddle tennis, all of which help to stress the racquet arm, wrist, and shoulder every time you strike the ball. When done concurrently, this motion also engages the hips and spine in addition to all the running that these sports require. To get the best workout, choose to play singles rather than doubles.Bone strengthening exercises


Bone Strengthening Exercises


  • Hiking

Another weight-bearing exercise that’s awesome when it comes to helping avoid osteoporosis is hiking. Even if you start out hiking simple trails designed for beginners, you’ll feel the benefit of this exercise in no time. And while not all of us live in areas where hiking is the “in” thing, chances are good that even in your neck of the woods there are nearby hiking trails and parks designed for hiking that you can take advantage of.Bone strengthening exercises


Bone Strengthening Exercises

  • Aerobics

Aerobics is a weight-bearing workout that’s great for increasing bone density. As with any exercise regimen, you should go at your own pace and listen to your body—it’ll tell you what’s good for you and what’s not so good. If you’re new to exercising or your doctor has told you to avoid high-impact workouts, try low-impact aerobics. You can take a class at your local gym or community center, or buy a video to follow along with at home. You can even find tons of workout videos on YouTube or use a fitness app to help accompany you on your fitness journey. There are countless options and you can have fun and increase bone density at the same time.Bone strengthening exercises


Bone Strengthening Exercises


  • Dancing


Dancing is a weight-bearing workout, which means it helps improve bone density. This type of exercise not only helps prevent osteoporosis, but it’s also fun! You don’t have to be a professional dancer to reap the benefits of dancing. You can just turn up your favorite playlist and make up your own dance in your living room.Bone strengthening exercises


Bone Strengthening Exercises

  • Balance reach


While standing with your feet shoulder-width apart, lift one leg in front of your body with your toes pointed outward. It is important to keep your body straight and balanced as your core is being exercised. Hold this position for a couple of seconds and bring it back to center. Now lift your leg slowly to the side of your body and hold for a couple of seconds before bringing it back to the center. Finally, lift your leg backward, behind your body, and keep it there for a couple of seconds. Repeat on the opposite side.Bone strengthening exercises

Bone Strengthening Exercises

  • Golf


This sport is not known for its rigorous activity level, but don’t be fooled. Playing golf requires you to shoulder a golf bag for multiple holes and swing big clubs. If you decide not to use a golf cart, you can add a whole lot of walking to your golf session, which helps give your hips and spine a workout.Bone strengthening exercises


Bone Strengthening Exercises


  • Stair Climbing


If you have stairs in your home, you’ve got some great building blocks for working out to prevent osteoporosis. Simply build in walking up a certain number of flights of stairs a certain number of times a day and your bones will get some benefit. If you need a bigger challenge, find a local high school or college and walk up and down the stairs of their stadium. Stairs are good for the bones and good for the heart. It’ll seem hard at first, but you’ll get accustomed to the challenge and your body will like your for it.Bone strengthening exercises


Bone Strengthening Exercises

  • Yoga

Yoga is amazingly popular, with devotees of all ages, and it’s popular for a reason—it’s amazing. Yoga helps build flexibility, strength, coordination, balance, and also reduces stress and helps provide inner strength and calmness. If you’ve not yet tried Yoga, do—you’ll be a believer in no time.Bone strengthening exercises


Bone Strengthening Exercises

  • Jumping Rope


Jumping rope is another workout you can do at home. Just grab a jump rope and go for it. Like stair climbing, jumping rope isn’t as easy to do at midlife as it was when you were on the playground in middle school. It immediately gets your heart pumping and can wear you out in no time. Be patient. Jump for two minute intervals, then talk a quick walk around the house. Then jump for another two minutes. Repeat this and in no time you’ll be a jump roping expert. Great for your heart and for your bone strength.Bone strengthening exercises


Bone Strengthening Exercises


  • Walking


Don’t worry if running is not your gig, walking is just as good, and delivers pretty much the same benefits, but it’s easier on the knees. Walking two or three times a week can increase bone strength and if you make it a priority, can be easy to fit into your regular routine. If you have a dog, so much the better—you both can get out and enjoy a nice walk.Bone strengthening exercises


Bone Strengthening Exercises


  • Hip rotation


A great option for seniors and people with osteoporosis, joint problems, or general deconditioning. What’s great about hip rotations is that they can be performed by anyone. Start by lifting one leg at a 90-degree angle while maintaining balance and alignment in your knee, hip, and shoulder. Now rotate the hip out slowly with control, holding the position for three to five seconds. Repeat this movement for a couple of repetitions before switching legs.Bone strengthening exercises


Bone Strengthening Exercises

  • Tai chi

Practiced all over the world for both defense training and its health benefits. While many training forms exist, tai chi is known for being composed of very slow and rhythmic movements, allowing people of old age to perform them with relative ease. The practice promotes flexibility and whole-body coordination. Previous studies found that tai chi slowed down bone loss in post-menopausal women who did the exercise 45 minutes a day, five days a week.Bone strengthening exercises


Bone Strengthening Exercises


  • Chair squat


Using a sturdy chair, push your butt back and bend at the knees on the edge of the chair. Contract your glutes and quads on the way down and keep these muscles engaged once you’re in the seated position. Now stand up and repeat. You may also hold on to some weights for added resistance.Bone strengthening exercises


Bone Strengthening Exercises

  • Elastic Bands


Another resistance exercise that’s incredibly beneficial and easy on the body in the process involves elastic bands. You can buy a set of bands for about $10 on Amazon and once you start doing a few common exercises with it, you’ll get the hang of it in no time, and work to build muscle and bone. This will help you look and feel better while decreasing your odds of getting osteoporosis and getting more bone-strengthening benefits.Bone strengthening exercises


Bone Strengthening Exercises

  • Drinking bird


While standing straight with your chest out, shoulders down, and neck in line with your spine, balance on one leg with the extended leg bent at a 90-degree angle. While maintaining your balance on one leg, swing the extended leg under your body as you tip your torso forward. It is important to keep your back straight while you extend your leg behind you. Your extended leg and back should be on an even plain while balancing yourself on one leg.Bone strengthening exercises
Bone Strengthening Exercises


  • Incline push-up


With the use of good leg support, stairs, or a bench, you can perform incline push-ups in relative safety. Your hands should be shoulder width apart with your chest out, shoulders back and down, and your body in a straight line. This is all done in the incline push-up position on your chosen object. Now, engage the glutes and abs while you lower your chest down as far as possible without putting too much stress on your joints. When in the bottom position, engage your chest and triceps, flex your back, and push yourself back into starting position.

Bone Strengthening Exercises


There you have it. An assortment of bone-fortifying, muscle building practices and truly something for everybody. On the off chance that you set aside a few minutes to complete a couple of these sorts of activities every day, or if nothing else a few times each week, you will develop your bone thickness, and furthermore make expanded slender bulk and, all the while, decrease your odds of getting osteoporosis. You can additionally decrease your hazard by ensuring you get enough calcium and vitamin D in your eating routine. What's more, in case you're experiencing difficulty eating the correct nourishments, you can swing to vitamin D and calcium supplements.Bone strengthening exercises


Precautions to take while exercising

Everyone should take precautions when they exercise, especially those who are older. It is important to know your limits and not to overexert yourself when exercises become too difficult. If you have bone thinning in your spine, it is recommended to forgo any deep backbends in yoga. When in doubt, speak to your doctor about potential exercise regimens you are thinking of taking up. They’ll let you know if it’s safe.Bone strengthening exercises





Bone Strengthening Exercises To Build Up Weak Bones Bone Strengthening Exercises To Build Up Weak Bones Reviewed by samuel mbagwu on 9/02/2018 05:43:00 PM Rating: 5

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