All types of physical activity will assist with keeping your bones fit-for-purpose as well as reducing the risk of falling. Bone is a living tissue. So, when you apply a load or force to them your bones react by growing stronger. This is why exercise is so essential for keeping your bones strong as well as healthy. Exercise will also reduce your risk of osteoporosis in addition to bone fractures. However, not all exercises are equal when it comes down to building strong, healthy bones. The best exercises to maintain the health of your bones are weight-bearing and muscle-strengthening activities.
What Is Muscle-Strengthening Exercise?
A muscle-strengthening exercise is any exercise that makes your muscles work more than usual. This type of exercise increases your muscles’ strength, size, power as well as endurance. The activities involve making use of your body weight or – alternatively – working against a form of resistance.
What Is Weight-Bearing Aerobic Exercise?
Weight-bearing aerobic activities consist of doing aerobic exercise on your feet, with your bones supporting your weight. Examples of weight-bearing aerobic activities include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing as well as gardening.
Some weight-bearing workouts – such as jogging, hiking as well as playing tennis – place more stress on your bones and joints as opposed to other types. Fitness experts call them high-impact exercises. If you’ve already had a fracture owing to osteoporosis or you’re at risk for one, you may need to forgo these high-impact workouts.
Other aerobic exercises – such as swimming, water aerobics, using the elliptical machine as well as biking – aren’t as effective at strengthening bones. However, they are great low-impact options for people who aren’t able to do high-impact, weight-bearing activity.
How Much Is Enough?
In order for an activity to be muscle strengthening, it needs to work your muscles to the point where you may need a short rest before continuing. For example, if you’re lifting weights, you’d have to put the weight down after doing a number of lifts before carrying on.
If you suffer from health conditions – such as heart trouble, high blood pressure, diabetes, or are obese – or if you are age 40 or older, we recommend that you check with your doctor before you start a regular exercise programme.
Listen to your body. When beginning an exercise routine, you may have some muscle soreness as well as discomfort at the beginning. However, this should not be painful or last more than two days. If it does, you could be working too hard and need to let up. Stop exercising immediately if you experience any chest pain or discomfort and make sure that see your doctor before your next exercise session.
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