Have you exercised your bones lately?
Most people don’t think about working out their skeleton during an exercise routine. Honestly, did you even know that it was possible? Well, it is. And it’s a great way to promote bone health, especially for those who are at risk of arthritis.
If you’ve decided to start a regime that focuses on bone health, there are some tips you will want to follow. Most importantly, if you have any serious health conditions or risks, it is always best to speak with your doctor before dramatically changing any aspect of your lifestyle. Once you get the go-ahead, be sure to closely follow any instructions your health care professional has provided.
It’s best to get at least 30 minutes of physical activity on a daily basis, but don’t shy away from going further if your body is up for the task. On that note, be sure to pay attention to what your body is telling you. It’s especially important to ease into exercising. If your body is hurting, it may mean that you are pushing yourself too hard. While your enthusiasm is great, it will be difficult to stay motivated if you get hurt.
Now, most workouts are great for your bones, but if you’re looking to specifically target them, you may want to focus on a more detailed routine. When trying to build your bone density, go with weight-bearing options. These can include something as simple as going for a brisk walk to more interactive things like dancing or aerobics. With the proper instruction, you can also use free weights and machines. Try to incorporate one of these options into your exercise routine three or more times – in total, at least 90 minutes – weekly.
Those who are older or at risk of suffering a fracture due to an ailment may be better off going with low-impact workouts. The National Institutes of Health suggests yoga and tai chi, which will not only improve bone density but can help to nlm.nih.gov/medlineplus/ency/patientinstructions/…” target=”_blank”>improve your balance – hopefully preventing a future fall. When practicing these options, you may want to try other lifestyle changes for improving your bone health. Some obvious choices include quitting smoking and limiting alcohol intake. Up your daily consumption of vitamin D and calcium with supplements like