Exercise is the first thing that is recommended by the doctors when you are diagnosed with osteoporosis, arthritis or any other bone disease. Exercise is known to improve bone density. As you grow older, your bone density and strength naturally decreases especially with an unhealthy lifestyle. However, not every exercise is good for your bones, so be careful what you choose. Here are some of the exercises that can help you strengthen your bones before you realize you have bird bones!
Foot stomp:
The major benefit of this exercise is strengthening the hip-bone. It is very easy to do and very effective.
Shoulder lifts:
Use weights or a resistance band to perform this exercise. You can do this exercise from either a standing or seated position.
Hamstring curls:
This exercise strengthens the muscles in the backs of your upper legs. You perform this exercise from a standing position. If necessary, place your hands on a piece of heavy furniture or other sturdy item to improve your balance.
Squats:
Squats can strengthen the front of your legs as well as your buttocks. You don’t have to squat deeply for this exercise to be effective.
Bicep Curl:
You can perform this exercise with either dumbbells or a resistance band. They can be performed seated or standing, depending on what you’re most comfortable with.
Yoga
In yoga the individual supports themselves with their arms or legs. Two incredible benefits of yoga are increased flexibility and improved balance. They both help to avoid falling and breaking bones, exclusively for older people.
Doctors say that in older individuals, hip fractures are frequent. When they lose their balance, they trip and fall on their hip, which consequently breaks. When people try to catch themselves on their wrists while falling, they break them too which shows that wrist fractures are quite common as well. As a person gets older, fractures can be deadly along with being a whole lot of pain. A study conducted on people aged 45+ in a pool of more than 238,000 people found that the risk of premature death is almost doubled by fractures.
Dancing
A great high-impact exercise is dancing. It is good for your bones, and even more than that. According to doctors dancing is an excellent exercise for bone health because it is just a little more vigorous than walking and a little less than jogging. The violent banging on the floor with the feet when dancing produces a force that strengthens the leg bones.
Tennis
One high-impact way of adding strength to the bones is to play tennis. Running to return a slick serve is one of the great exercises that are beneficial for the bones. But some people fail to realize that swinging the racket is a workout as well. The collision of the tennis ball with the racket creates additional stress to the already present resistance from the weight of the racket, which in turn strengthens the arm bones.
Exercising will most definitely help you strengthen your bones, however high-impact exercises put more strain on your spine and hips than is beneficial so avoid running, climbing, skipping etc. You can also get a consultation with a trainer for further improvement. You can book an appointment with a top Trainer in Karachi, Multan and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT person for all your health problems.
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