Exercises to Improve Bone Strength
- Swisscare Plus
- Sep 12, 2020
- 2 min read
All exercises are good for you. They improve blood circulation, lift your mood, help maintain brain agility, prevent chronic diseases, boost your immunity .....the list goes on and on..........
Knowing the facts, we encourage everyone (young and old) to start EXERCISING today. Don't let pain stop you from MOVING.
Here we would like to share the highlights extracted from Harvard Medical School Magazine to keep our customers informed of the type of exercise to strengthen joint and muscle and hence improve movement. We would like to add that, whenever possible, do a variety of exercises so every part of your muscles and joints are used but not over-used.
To strengthen your joint and muscle here are the type of exercises you can choose:
They provide resistance. In these forms of exercise, you challenge your muscles by working against some type of resistance, such as dumbbells, elastic bands, or even your own body weight. Resistance exercises, including classic strength training, rely on muscle contractions that tug on bones to stimulate them to bulk up.
They are weight-bearing. Weight-bearing exercise is any activity, such as running, walking, dancing, hiking, climbing stairs, or playing tennis, golf, or basketball, in which you carry your body weight and work against gravity. This is in contrast to non-weight-bearing activities such as swimming or cycling, where the water or bicycle supports your body weight. The force you exert to counteract gravity when you do weight-bearing activities is what stimulates bones to get stronger.
They provide impact. When you land a jump or pound the ground with each step as you run, you multiply the weight-bearing effect of gravity. That's why higher-impact activities generally have a more pronounced effect on bone than lower-impact exercises.
They're higher-velocity. Impact can be increased even more as your speed increases. For example, jogging or fast-paced aerobics will do more to strengthen bone than a leisurely stroll or slow calisthenics.
They involve sudden changes of direction. Changing direction while you're moving also appears to benefit bones. When researchers reviewed bone strength in the hips of a variety of athletes, they found that those who played sports such as soccer and squash, which involve rapid turns and start-and-stop actions, had bone strength similar to those who did high-impact sports, like triple jumpers and high jumpers—and they all had greater bone density than long-distance runners.
They help improve your balance. Exercises that target balance may not be the best for building bone, but they will help keep you from falling, so they also serve a bone-protecting function.
Lastly apply Pernaton Gel before any activities to prevent injuries, relief joint and muscle pain and repair them after activities.
Full article could be obtained from the following link:
https://www.health.harvard.edu/promotions/harvard-health-publications/exercises-for-bone-strength?utm_source=delivra&utm_medium=email&utm_campaign=HB20200910-BoneStrength&utm_id=2393275&dlv-emuid=9a342058-233e-
Comments