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10 Exercises to Strengthen Bones, Increase Endurance, and Prevent Osteoporosis

About 54 million people in the United States suffer from osteoporosis, a silent disease that weakens bones and begins to appear around age 50 or even earlier. It mainly affects older women, causing hip and spine fractures, impairing mobility and autonomy. To reduce the risks, the ideal is to maintain a healthy life, dedicating 30 minutes to 1 hour to certain activities, always also considering a good diet.

O awesome.club wants you to stay active and take care of your body. That’s why he created a list of 10 exercises that will help you strengthen your bones.

preventive recommendations

Before starting osteoporosis prevention exercises, consult a physician and order any necessary tests, such as bone density and fitness level. Also ask what kind of sport or physical activity you can do. After all, exercises can vary according to the degree of the problem.

1. Weight lifting

You can use dumbbells, rubber bands, or your own weight to strengthen the muscle part of your body, mainly helping you with posture. Resistance exercises will improve bone density. In case you do your physical activity in a gym, ask for help from a specialist or physical instructor to know the correct techniques and avoid injuries.

2. Trekking (walking in nature)

3. Flexibility exercises

Stretching complements the exercises and always works based on three factors: strength, flexibility and balance. Remember: after doing sports activities. it is recommended to stretch for about 10 minutes. This will also help keep your joints in shape and prevent illness.

4. Tai chi chuan

This Chinese martial art has a repertoire of slow and gentle exercises, ideal for people who have or seek to prevent osteoporosis. Tai chi chuan brings benefits to the mind and, mainly, to the muscles, as it works on resistance, strength and balance.

5. Rubber band rowing exercise

This exercise works the muscles at the back of the shoulders, developing greater strength on that side of the body.

To perform this exercise, your back must remain in a neutral position; The feet must be aligned; Shoulders should be in the center of the elastic; And the knees should be slightly bent; Just do a set of 12 to 15 reps.

6. One-arm Dumbbell Row

Similar to the previous exercise, it also works the muscles at the back of the shoulders. However, it is practiced with dumbbells. To run it you must:

Separate your feet comfortably; Bend your knees; Contract the abdominal muscles; Keep the spine erect. Slowly raise the dumbbells until your elbows are below your shoulders. Repeat without rotating the shoulder forward. Do a set of 12 to 15 repetitions.

7. Seated row

8. Walk

Walking for more than 30 minutes a day is another good prevention and care alternative. People who are at onset age or already have osteoporosis should be careful when jumping, running or jogging, as these are considered high-impact activities that can even cause fractures. If, on the contrary, you have strength, despite having osteoporosis, you may be able to practice more intense activities.

9. Dancing

Dance is a complete exercise that provides aerobic, strength and stretching benefits. It is considered one of the best activities for strengthening bones and keeping joints in good working order.

10. Elliptical

The elliptical can be used at home or in the gym and is one of the devices that does not create an impact on the joints. With it, you can strengthen almost your entire body, increase endurance and even lose weight.

Do you already practice any of the activities we show you to strengthen your bones? Leave your comments and remember to share the post with friends and family!

Exclusive illustrator Mariya Zavolokina for Incrível.club

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