bones are an incredibly good thing to have, but they don’t grow on trees. Older
people in particular need to proactively work at building up their bones
through proper diet and exercise.
a quick jog, however, isn’t the answer. In fact, that could actually make
things worse. Only certain exercises have been shown to improve bone growth and
protect you in the long run. Here are some exercises that fit the bill.
feel a bit silly reaching for the skipping rope but as it turns out, exercises
involving impact are the ones that have
an impact. This is why cyclists often have very low bone density, their
exercise involves no impact at all. However, older people need to be aware that
too much impact could do more harm than good.
Simple squats are a great way to strengthen your bones without doing a huge amount of
tiring cardio, meaning you can include them as part of your existing exercise
regime if you have one. Squats help to strengthen arguably your most important
bones, your spine. Do them with weights if you can, but don’t force yourself.
Read: What causes osteoporosis?
those exercises that you can do almost anywhere, stair climbing has limited
impact, making it better suited to older people. However, younger people can
simply do it at a stiff jog to get more oomph out of it.
long hike is full of benefits, both physical and mental. The varied terrain of
a solid hike put strain on a wide range of bones meaning frequent excursions
can make a big difference to your whole body. Try and walk as briskly as you
can and don’t stick to the well-trodden path if you don’t have to.
Just like they
do with muscles, exercises tend to only affect a localised group of bones. So
bicep curls aren’t going to give you strong femurs, for example. This doesn’t
need to be a problem, just make sure that in the course of a week or so you
manage to work every part of your body, head to toe. Keep altering your
exercise programme to target different areas. Not only will it make all of your bones stronger, it will make
exercise less boring.
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