RESISTANCE EXERCISE

ANOTHER EFFICIENT METHOD TO INCREASE BONE STRENGTH IS RESISTANCE EXERCISE, USUALLY REFERRED TO AS WEIGHTLIFTING OR STRENGTH TRAINING. BY PULLING ON YOUR BONES WHILE YOU LIFT

WEIGHTS, YOUR MUSCLES PUT STRESS ON THEM, WHICH ENCOURAGES

BONE GROWTH. IN ADDITION TO ENHANCING BALANCE AND COORDINATION, RESISTANCE EXERCISE ALSO LOWERS THE INCIDENCE OF FRACTURES AND FALLS. EXERCISES FOR RESISTANCE TRAINING INCLUDE

PUSH-UPS, SQUATS, LUNGES, AND BICEP CURLS. YOU CAN LEARN MORE ON

STRENGTH TRAINING AT

STEVIE COMPAGNO JR – HOW TO INCORPORATE STRENGTH TRAININ G INTO YOUR FITNESS ROUTINE FOR OPTIMAL RESULTS

Plyometrics

JUMPING, HOPPING, AND BOUNDING ARE EXAMPLES OF HIGHINTENSITY, EXPLOSIVE MOTIONS USED IN PLYOMETRIC TRAINING. BY EXERTING IMPACT STRESSES ON THE BONES, SIMILAR TO WEIGHT-BEARING WORKOUTS, THESE EXERCISES INCREASE BONE DENSITY. PLYOMETRIC WORKOUTS INCLUDE SINGLE-LEG HOPS, BOX JUMPS, AND JUMPING JACKS.

Yoga

LOW-IMPACT EXERCISES LIKE YOGA CAN HELP INCREASE BONE DENSITY AND LOWER THE RISK OF FRACTURES. YOGA POSES, INCLUDING TRIANGLE, PLANK, AND THE DOWNWARD-FACING DOG, CAN STRENGTHEN THE BONES IN THE HIPS, SPINE, AND WRISTS. YOGA ALSO HELPS WITH FLEXIBILITY AND BALANCE, WHICH CAN LOWER THE RISK OF FRACTURES AND FALLS.

Tai Chi

A LOW-IMPACT, MIND-BODY EXERCISE CALLED TAI CHI WAS FIRST PRACTICED IN CHINA. IT INCORPORATES DEEP BREATHING AND SLOW, SOFT MOTIONS THAT CAN AID WITH BALANCE AND COORDINATION AS WELL AS BONE DENSITY. ACCORDING TO STUDIES IN THE AMERICAN JOURNAL OF PUBLIC HEALTH, POSTMENOPAUSAL WOMEN’S BONE

DENSITY INCREASED AFTER PRACTICING TAI CHI FOR SIX MONTHS.

Swimming

SWIMMING IS A LOW-IMPACT ACTIVITY THAT DOESN’T PUT TOO MUCH STRAIN ON THE JOINTS AND CAN ASSIST IN INCREASING BONE DENSITY. SWIMMING DOES NOT EXERT IMPACT STRESSES ON THE BONES. HENCE IT MIGHT NOT BE SUFFICIENT ON ITS OWN TO INCREASE BONE DENSITY. CONSIDER INCLUDING WEIGHT-BEARING EXERCISES IN YOUR SWIMMING PRACTICE TO MAXIMIZE THE BONESTRENGTHENING EFFECTS.

Walking

LOW-IMPACT EXERCISES LIKE WALKING, PARTICULARLY FOR THE HIP AND SPINE, CAN ASSIST IN INCREASING BONE DENSITY.

WALKING CAN LOWER THE INCIDENCE OF FALLS AND FRACTURES

BY ENHANCING BALANCE AND COORDINATION. AIM TO WALK

BRISKLY FOR AT LEAST 30 MINUTES PER DAY TO REAP THE GREATEST BENEFITS FOR BONE STRENGTHENING.

Conclusion

FOR PRESERVING HEALTHY BONES AND LOWERING THE RISK OF OSTEOPOROSIS, FREQUENT EXERCISE IS CRUCIAL. TO PREVENT DAMAGE, YOU MUST BEGIN CAREFULLY AND GRADUALLY RAISE THE INTENSITY OF YOUR WORKOUTS. BEFORE BEGINNING A NEW WORKOUT REGIMEN, SPEAK WITH YOUR DOCTOR OR A CERTIFIED FITNESS EXPERT, ESPECIALLY IF YOU HAVE A HISTORY OF OSTEOPOROSIS OR BONE FRACTURES. YOU MAY BUILD AND MAINTAIN HIGHER BONE STRENGTH FOR A HEALTHIER, HAPPIER LIFE BY INCLUDING THESE WORKOUTS IN YOUR PROGRAM.

SOURCE CREDIT:

HTTPS://STEVIECOMPAGNOJR.WORDPRESS.COM/2023/05/08/STEVIE-COMPAGNO-JR-BEST-EXERCISES-FORBETTER-BONE-STRENGTH/