Bone health is one of the major issues that you have to face when you are gaining. As a woman, this gets even worse due to hormonal issues after menopause. Depleting bone density, porous bones, fragility, and thinning of bones are becoming very common. Most people are blaming it on the diet, others blame it on the aging whereas, and the changing hormones are another very important reason. However, most people miss out on that diet factor is also very important. Our substandard diet and lethargic daily routine are contributing to the overall bone fragility. No matter what the issue might be, we can all agree that bone health is one of the biggest issues of the current world. Let’s see the best exercises to improve bone health.
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Is There A Remedy?
Since most people try to link bone density with aging, they think it is nonreversible. Apart from this, they also feel bones cannot be restored once they get weak. According to doctors and orthopedic specialists, improving diet and focusing on exercises can help with bone density. Apart from this strength training and weight lifting can stimulate the bones and it can increase the calcium absorption in the bones as well. Apart from this, you can train your bones just like you train your muscle to be stronger. According to a recent study that was conducted by the world health organization, men and women who work out daily are more likely to live better. Their bones are denser, strong and they can perform daily tasks better than most people. Another important thing is that the aging process becomes less painful and daily life will also become easier. Overall muscle strength and coordination along with balance improves as well. Even if you end up breaking or fracturing your bone, you will be able to recover better.
Where to Start?
We all know that exercise is important but we need to know where to start from. For beginners, this starting phase is very daunting. However, if you do your research and know about the possible issues first, it will help you formulate the workout plan. One thing that you need to keep in mind before starting your exercise is the age, gender, and possible bones issue that you have. Most people push their patience and even if they have arthritis they try to indulge in exercise that puts pressure on the joints. If you have osteoporosis, this means that your bones are already weak and you need to improve your diet as well. This is the reason selecting a good strength-based exercise is very important for you. For people who are older than 40, the focus should be on easy exercises that do not put pressure on the joints. One of the best possible forms of exercise is yoga. Yoga poses help you with strength training, you might not be lifting any visible external weight but you are lifting your body weight. Another very important thing is that the weight is not on your joints so there is no pressure on the joints. Yoga is not only the safest option for elder people, this also helps with mindfulness and improves blood circulation that helps with regeneration and repairing old tissues.
What Should Be The Timing?
Everyone once starts exercising, and aims for the daily workout. That is no doubt a very promising start but if you are just a beginner, do not push yourself too much. You can start with an easy exercise on alternative days. Your body will have enough time to heal. You will not put too much pressure on your body and you can see the progress as well. By tracking the progress you will be able to see if you need to continue with your current workout routine or you need to start something new. You can start with the basic 15 minutes workout session on the alternative days only. If you see the progress and you feel better, you can then convert to the daily routine. One principle that will help you in the process is taking care of your body. You need to not only get a good diet for yourself but also try to listen to your body. If your body is in pain, don’t push too much.
Five Life-Changing Exercises for All Genders
Dancing
Dancing is a great way to express yourself. Even if you are sad, happy, excited, or unwell, dancing can lift your mood. However, not everyone considers dancing as a solid option for exercise. According to research, people who dance every day or use various forms of dancing stay happy, healthy, and enjoy a long life as compared to those who do not perform any kind of exercise or dance every day. If you don’t know how to dance, enjoy the rhythm and your body will adapt to the music on its own. There are also gym sessionsthat are focused on the dance moves and various types of dance-based exercises.
Yoga
If there is one simple exercise that you can perform at any age, that will be yoga. Yoga has so many benefits and one thing that will especially stand out is the fact that yoga lets you focus on the muscle and bones only. In case you have arthritis or your joints are rigid, swollen, and painful, yoga will help you deal with it. You don’t have to push yourself too much or exert too much pressure on your joints. It is a relatively safe and easy way of exercising that is suitable for all ages and all genders.
Brisk Walking
Brisk walking is a quick, easy, and simple exercise that you can perform without using any equipment. Most people who love nature start with jogging and brisk walking only. You can simply start with brisk walking and once you get the hang of it, you can even start hiking if you want. However, this is a slow and steady process. Your body needs time especially if you are 40 years old or above.
Hiking
If you like nature, this is a great exercise for you. For motivation, you can take your friends and family along as well. Hiking can be pretty exhausting so you need to choose a track that is easier and then you can switch to something difficult. Don’t test yourself with something tough at first. Your body needs to progress with time so, if you start with a very difficult track, you will be stressing your body. Apart from this, you need to focus on the experience rather than on the process. As long as you are enjoying it, this experience will be good enough for you.
Swimming
Swimming is an excellent exercise that everyone should rely on. You will not only feel fresh by the end of it, but you will also be able to engage your whole body. Swimming is a great aerobic exercise, your muscles get involved and your body gets strengthened. Apart from this, your muscle and bone coordination get better as well. If you are above 40 years old, this exercise will be enough for you. However, this might take a toll on your body, so you need to listen to your body as well. Any kind of pain or uncomfortable situation is an indication that you need to stop.
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