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How To Prevent Osteoporosis Through Exercise
Osteoporosis – it’s a word that we dread as we age, especially women. We don’t want to have to worry about osteoporosis or weak bones, yet it’s a reality if we don’t take care of ourselves and that begins with prevention.
Your bones grow continuously They are not static. Over a 10 year period you actually replace your skeleton. However, if you have osteoporosis, the bones are thinning, which affects new bone development that can be brittle.
These 8 exercises can help to prevent osteoporosis.
The Yoga Journal reported a study that showed that women who do yoga regularly have an increase in bone mineral density through the spine. It does not appear to matter which style of yoga, as all showed benefits. Some poses such as the Warrior will work your larger bones and then poses like the Downward Dog will work your shoulders, arms, and wrists. The Locust will work your back muscles and promote a healthy spine.
#2 Tai Chi
Physician and Sportsmedicine reported that postmenopausal women can benefit from tai chi as it slows bone loss. Those who did 45 minutes of tai chi daily, five days of the week, saw a loss that was three & a half times slower than those who did not do tai chi.
#3 Brisk Walk
Walking is often overlooked, yet it is an important exercise with many benefits. Women tend to walk more than men and it’s a great way to strengthen your bones. One study that involved nurses who walked 4 hours a week saw them with a 41% lower risk of suffering a hip fracture compared to those that walked only an hour a week. Brisk walking with give you the most benefit, but all walking is beneficial.
You don’t have to be a great dancer to enjoy the benefits of dance. The swing, foxtrot, samba, etc all all beneficial. Then again so are structured dance classes designed for their aerobic benefits such as Nia or Zoomba.
Golfing is a favorite pastime of many and there is the added benefit of preventing osteoporosis, largely because of the walking. It is considered a weight bearing exercise and your hips and spine are sure to get a good workout and be strengthened.
Hiking is a weight bearing exercise because your feet connect with the ground on each step and this has the ability to increase the bone density of the hips as well as other bones. It has all the benefits of walking. Going uphill and downhill increases the benefits to your bone health.
#7 Strength Training
This is a weight bearing exercise that can be done at the gym or at home if you have the equipment. The Surgeon General recommends strength training at least twice a week to stimulate bone growth.
#8 Racquet Sports
Racquet sports like squash, racquetball, or tennis can really benefit bone density development. You place stress on your racquet arm from the shoulder to the wrist. You also work your spine and hips.
In addition to exercise HGH supplements can help to strengthen bones and reverse the signs of aging. You can learn more about HGH here. HGH supplements are a natural dietary aid that help the body to increase the production of HGH naturally in the body.
Before starting any exercise program you should consult with your doctor. If you already suffer from osteoporosis you will need to proceed with caution and there are exercises that you will not be able to do.