What can happen if we don’t maintain
healthy bones? Frist let’s get a little information into the bone’s. Our bodies
are full of different living tissues, did you know our bones are one type of
them? Bones are made up of living cells and they have their own blood vessels.
That’s how bones are able to grow and repair themselves. With this in mind we
have to keep bones strong, you don’t want to have Osteoporosis. What is
Osteoporosis? It’s when bones lose the density and quality of itself. As we get
older and more out of shape the bone start to become fragile and more porous. This
is the reason for older people breaking hips. How can you stop Osteoporosis?
Below is 10 exercises you can do to help strengthen the bones.
Walking – Nordic Walking uses poles that look like ski
pole but for walking. Any age, sex or physical condition can do Nordic Walking.
up hill and downhill – this is allowing for the
muscles to contract. That way the body has to hold its own weight to stand up.
Workout- this forces you to work against gravity.
Hiking, jogging, dancing and tennis are a few examples.
Aerobics- is when you lift both feet off the ground
at the same time. Examples are jumping rope, jumping jacks, plyometric and some
step aerobics (only if you jump on and off a step).
Posture- as you know this an exercise with in itself.
Relax while standing or sit tall and show off your neck. This exercise helps to
strengthen the spin.
6-Strength-Training-includes Bicep Curls, Triceps Extension and The Romanian Deadlift.
All three are great because you use weights that help to strengthen muscle
around the bone.
7-Stretching- this will reduce back pain and promote good spinal mechanic and
posture. Do one to two times a day by stretching slowly and smoothly. Make sure
not to over stretch to the point of pain.
exercises- such as lifting weight, two or three
times a week, can help strengthen bones and connective tissue, which protect
you from injuries.
9-Yoga- about 12 yoga poses, performed daily can increase bone health. They
are Tree, Triangle, , Side-Angle, Warrior
#2, Twisted Triangle, Hand to foot #1 and 2, Locust, Bridge Supine, corpse,
Straight-legged-twist, and the deep-relation poses.
(core strengthening) – classes would be safe to do
even if you have osteoporosis. Try to avoid bending forward positions because
most spine fractures occur at this point. Try to do positions that are straight
or slightly arched in the spine.
Please talk to your doctor before starting
any of these exercises. Also talk to your doctor about Osteoporosis its nothing
for you to hide. In fact you may already be in the early stages depending on
your age. According to The International Osteoporosis Foundation,44 million
women and men ages 50 and older have low mass or Osteoporosis. That’s 55% of Americans. You may even know one
or more of the men or women in this group. I cannot tell you enough to please
be checked for Osteoporosis, before it’s too late.