Exercise and bone health

Most people are familiar with a number of benefits of exercise, such as reducing the risk of heart disease and stroke, and obesity prevention. However, there is still a large number of people who are not familiar with the importance of regular exercise to build and maintain bone health.

Aging bones can become very weak and fragile. This condition is called osteoporosis. It often occurs in women after menopause, and in men of older age. Osteoporosis means a weakening of the bones and increased risk of fractures, which can severely limit mobility.

Exercising at a young age is important for the prevention of health problems of bone, while exercising in old age important for maintaining bone health. Bones are living tissue, meaning that respond to the pressure under which it is applied. When you exercise regularly, bones adapt, build more cells and become denser.

Another benefit of exercise is that it improves balance and coordination. This becomes especially important in the third age as it helps in the prevention of falls and fractures.

The exercises for strong bones

There are many different types of exercises and provide all the health benefits. The exercises that are most effective exercises are exercises that power and you are encouraged to carry their own weight. Examples of such exercises are:

• brisk walking and hiking
• jogging or running
• skipping rope
• tennis
• team sports such as football and basketball
• climbing stairs

Running and jumping rope, for example, increase the weight you have to carry the bones and provide more benefits. People in poor health or those with bone damage should consult with an expert before starting daily exercise.

During performing strength exercises, the muscles and bones placed an additional burden and eventually become stronger. The most common strength training is lifting weights and doing exercises that use body weight, such as push-ups. Although the exercise of power usually performed to increase muscle mass, have excellent performance and to increase bone mass.

Other forms of exercise

Exercises such as yoga are effective in strengthening bones, but provide significant flexibility and improve balance and coordination body. Swimming and cycling, for example, do not increase bone mass, but are great exercise to strengthen the heart and improve lung function. These exercises are a good alternative for people suffering from diseases for which they can not do strength training exercises, such as arthritis.

Basic guidelines

An effective exercise program for better bone health includes 30 minutes of exercise daily or at least 4 days a week. To stay motivated, choose an activity that you like the most. There are a whole range of activities, so choosing your favorite should not be a big problem. A brisk walk of 10 minutes 3 times a day is an excellent way to get started with exercise for better bone health. As far as the exercise of power should exercise every major muscle group at least twice a week.

If you want to maximize the benefits of exercise, should be your program to add exercises flexibility and balance. Each workout should end up stretching which will encourage mental relaxation. Increase flexibility improves the ability to move and may help prevent injury.