Exercise Your Right to Strong Bones
By Sandy Schroeder
Most of us give little thought to our bones until we fall and break something or find we simply don't have the same strength that we used to.
Harvard Health tells us exercise can make all the difference to create strong bones.
- You will be stronger
- You will have better balance
- You will be more coordinated on and off the courts
- You will avoid falls and fractures
- You will boost your heart health
Looking Closer at the Benefits
Here are good ways to get stronger.
Do more weight bearing exercises - When you hike, walk, dance, or climb stairs you are pitting your body weight against gravity, in contrast to biking or swimming in which you do not have to support all of your weight.
See what resistance can do - Yoga, dumbbells or elastic bands work to help you challenge your muscles. When you lift your weight in a yoga pose or workout with weights, your bones and muscles benefit.
Be aware of impact - When you do a jumping jack or run in the morning you are multiplying the impact of weight on your bones.
Speed counts too - Fast aerobics or jogging produce more strength results than slower workouts or walks.
Start/stop moves count too - Switching directions when you are kicking that soccer ball or surging to the hoop can help your bones too.
Perfect your balance - As you build muscle and bone strength you will be protecting yourself from falls and fractures too.
Staying active is the key - All of the weight, balance moving information will help you, but whatever activities you add daily will be important too. Take a good look at your schedule and see how much you are sitting and how much you are moving. Most of us sit at least 12 hours a day and are lucky to add 30 minutes of activity. Make sure you are one of the lucky ones. Here's a starter list of activities to choose.
- Run every morning
- Do jumping jacks and lunges mid-morning
- Spend half of your lunch-hour doing yoga
- Sign up for a dance class
- Take your family camping
- Go hiking on the weekend
- Buy new bikes for the whole family
- Set up soccer or basketball practice areas
- Add some weights and exercise mats to your family room
If strong bones are your goal, be sure to consider using these tips to help your frame be the best it can be.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Irvine, Calif.