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Exercise and Bone Health

Exercising For Stronger Bones

Physical exercise, especially starting at a young age, helps improve bone strength and density greatly. Being a couch potato causes your body to lose calcium through urine.  So get up and do regular exercises.

How does exercising help build bones?  When you exercise, your muscles pull on your bones, and thus putting weight and pressure on your bones.  Your bones adjust to these pressures, and build itself for the next time around. 

Studies have shown that exercising at least three times a week improves bone strength, and lowers risk of Osteoporosis.  The more bone mass you build at a younger age, the better off you will be in the latter years of your life.  Regular exercising also slows down bone loss.

Any activity that increases load on the bone and stresses the bone is helpful.  Some activities include weight lifting, aerobics, jogging, and stair climbing.  Regular exercising not only improves your bone strength, but also improves your heart health, muscle fitness, and overall physical well-being. 

For most people, even if you’re affected by Osteoporosis, moderate exercising can be beneficial; however, it’s best to consult your doctor to determine which exercise are right for your condition.  And if you’re still young, start exercising now for good bone health later in life.

If you’ve never done much physical exercise before, start small.  Start with maybe 5 to 10 minutes of mild exercising, and slowly increase your workload to a comfortable level as you progress.  You should aim to exercise at least three times a week, and each session lasting for about 30 minutes.

Exercising Tips

  • Always stretch and warm up before you exercise – this loosens you up.
  • To maximize your exercise sessions for bone strength, perform different exercises including a little weights, calisthenics, and jogging or aerobics.
  • Increasing resistance instead of repetitions help build bone strength better.
  • Vary the types of exercises you do.  Your body get used to the exercises after a period of time.
  • Stretch again to cool down after a workout session.

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