We all know that exercising on a regular basis is good for the heart as well as in staving off excess weight. Did you know that it’s also something that can help prevent osteoporosis, a condition marked by the weakening and softening of the bones? There are many different exercises that can help keep your bones strong, reducing your risk of having fractures.
Exercising helps in keeping at bay osteoporosis and problems associated with it in so many ways. For instance, having your regular dose of exercise helps promote the production of new bone cells as well as maintain superb bone mineral density. Exercising also strengthens the muscles, making sure that your bones are getting all the support they need. In addition, you can improve your flexibility and balance by exercising regularly, keeping at bay falls that may break your bones.
No matter if you have osteoporosis, at risk of developing it or you just want to make sure that you have strong and healthy bones, exercising is a smart idea. You can choose from among so many different types, and this is a good thing because you can be certain that there is always something new that you may try to keep your desire to exercise alive and kicking.
Definitely, it is your doctor who can tell you which bone-friendly exercises are good for you, most especially if you already have osteoporosis or you’re diagnosed with any other medical condition. Let us take a look at some exercises that are known to be very effective in strengthening your bones and considerably reducing your risk of having osteoporosis:
High-Impact Aerobic Exercises
These types of exercises are superb at building strong bones. The impact involved triggers the development of new bone cells. However, high-impact exercises may not be suitable for you if you already have osteoporosis or at risk of fractures. Here are some good examples:
• Dancing – It’s fun and it allows you to express yourself creatively. With all the physical movements involved, dancing is undeniably good for the bones and your cardiovascular system. Go for it if you wish to lose weight.
• Jumping rope – This is a wonderful exercise if you don’t have time to hit the gym on a regular basis. Just a few minutes of jumping rope helps make your bones become stronger due to all the impact jumping causes.
• Running or jogging – Doing this helps keep you from ending up bored with exercising as it takes you to various places. Listening to some upbeat music can help you stay motivated to get from point A to point B.
• Tennis or basketball – Either of these sports can help you build stronger bones, thus warding off osteoporosis. They also let you burn a lot of calories as well as spend some good time with your family, friends or co-workers.
Low-Impact Aerobic Exercises
Fret not if your doctor recommends for you to stay away from the exercises cited above. That’s because you may opt for low-impact exercises which are moderate versions of high-impact ones but are still highly effective in strengthening your bones. The following are a few good examples:
• Swimming – Spending a few minutes in the swimming pool is a great way to strengthen your bones. Swimming is also something that helps improve your flexibility and the functioning of your lungs.
• Walking – If you cannot run or jog, then walk for at least 20 minutes a day. This low-impact exercise is very good at keeping your bones strong as well as in burning those unwanted calories.
• Hiking – Bored with walking already? Try your hands at some hiking! Keep boredom at bay by doing this where the scenery is phenomenal. It will surely help a lot if it’s done with some of your exercise buddies.
• Using an elliptical machine – Whether at home or in the gym, using this machine is highly recommended if you wish to ward off osteoporosis. Feel free to ride a bicycle outside if that’s your thing.
Muscle-Strengthening Exercises
There are a couple of reasons why muscle-strengthening exercises are good for the bones. First, they help in slowing down the loss of bone mineral density that leads to osteoporosis. Second, having strong muscles may reduce your risk of ending up fractured. Some examples are:
• Using elastic bands – With the help of these cheap tools, you can build and strengthen lean muscles.
• Using free weights – It’s a great idea to invest in dumbbells with adjustable weights.
• Using weight machines – Most gyms offer a variety of weight machines for your muscle-strengthening needs.
