Exercise Tips For Strong Bones 2
Load Bearing And Variety
To use the load bearing principle right, there are a number of exercises you can do that include moving your weight around, and it is especially important to move your weight against gravity. There are several load bearing exercises that you can do including running, stair climbing, jumping rope, dancing, tennis, and hiking. There are some low impact exercises such as swimming and riding a bike, but those do not cause you to bear loads and aren’t too great for improving bone density. The same can be said for things like elliptical machines. For people with osteoporosis, you may not be able to do high impact exercises, in which case you can use a training bike with added resistance to get the same effect. One of the best ways to build lots of bone density is by doing real weight training. In the beginning you should start out with only a few repetitions, then slowly work your way up to 12 and then more. Always remember that when lifting weights, your technique is far more important than speed. And remember, go slowly and give yourself ample amounts of rest between repetitions. Also consider the fact that you need lots of variety when exercising, so when weight lifting, always try a variety of exercises. You don’t have to do them all in one session, but always try to switch it up a little bit. The key is to work out as many muscles as possible at as many angles as possible; this will give you the variety that you need.
Daily Bone Building
There are also quite a few things that you can do in your daily life to help keep your bones strong too. You don’t have to do a lot of formal exercises, and things like gardening or just cleaning the house make for good bone building exercises too. Other little tricks to keep your bones strong include doing things like getting up out of your chair without using your hands, as this will cause you to bear the weight of your own body. It is actually proven that people who can get out of their chairs without using their hands have far less balance problems as well as falls. If you can’t get up out of your chair without assistance from your hands, then you should practice it by putting pillows on your chair and getting up like that. Once you can do it remove the pillows.
Osteoporosis is usually associated with old age, but the way your bones look between the ages of 25 and 35 play a large role for the future. Stick with these exercise tips, get yourself a good bone building diet, and start early; don’t wait until you have the problems to start taking care of your bones.