As you age, your bones become gradually weak. Bone weakening
is a common problem among older adults and the elderly. Bone mass (an important
part of bone health) begins to slowly decrease after the age of 30. For women,
bone loss usually speeds up after menopause.
But what do people do? They think that taking calcium
supplements is all that’s necessary in order to maintain bone health. Such
people find out the error in their way of life only when they suffer a fracture
or end up with Osteoarthritis.
Why bone health
matters
If you don’t take proper care of your bones, you can end up
facing the following problems:
1. Osteoarthritis:
This is the most common type of arthritis that usually affects people in old
age. This condition causes pain and swelling in the joints which lead to loss
of mobility.
2. Fracture: Weak bones
are prone to fracture and sudden injury. You could end up in a wheel chair for
the rest of your life.
Is exercise
important?
- Exercise is important for building strong bones when you are young and it is essential for maintaining bone strength when you start to age.
- Like muscles, regular exercise makes the bones stronger by encouraging them to produce new bone cells.
- When you exercise regularly, your bone adapts by building more cells and becoming denser.
Exercise for strong
bones
There are many types of exercise. If you want to maintain
bone strength, then you should focus on the following kinds of exercises:
1. Yoga: Regular
practice of Yoga helps to keep the bones and the joints flexible and strong. It
increases blood supply to vulnerable joints like the knees and keeps the
surrounding muscles strong. This means that your body weight gets partially
borne by your muscles, which lessens the stress on your bones and joints.
2. Strength training
exercises: This kind of exercise makes extensive use of weight machines and
free weights in order to make the bones and the surrounding muscles work
harder. By exposing the bones to weights greater than the body weight, it
speeds up cell production and helps maintain bone mass.
3. Weight-bearing
exercises: These exercises use the weight of your body and the force of
gravity to strengthen the bones and the muscles. These put moderate stress on
the bones, forcing them to produce more bone cells and increase bone mass.
Brisk walking, jogging, playing football and dancing are all excellent
weight-bearing exercises.
Check ideal exercise
program for your bones
- In the beginning, break up a single 30-minute session into two 15-minute parts.
- Try to add different kinds of exercises in your routine. This will help you enjoy what you are doing.
- Include 30 minutes of weight-bearing activity, 3 days a week.
- If you want to get active in a simpler manner, you can try to walk for 30 minutes every day. Then you can move on to other, more rigorous forms of exercise.
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unique treatment plan. We have received thousands of enthusiastic reviews and
testimonials from our patients that Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy work together
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Courtesy - Zilaxo Advanced Pain Solution
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