It’s no secret that exercise has countless benefits for overall health, including reducing the risk of chronic diseases, improving mental well-being, and aiding in weight loss. But what you may not know is that exercise can also improve bone health, leading to stronger bones and a reduced risk of Osteoporosis (disease that weakens bones to the point where they break easily). In this week, Activ8 will explore the link between exercise and improved bone health and provide tips on how to get the most out of your workouts. Please read more …
Research has shown that regular exercise is one of the best ways to maintain healthy bones as you age. Exercise, combined with good nutrition, is the ideal way to build bone mass. Exercise can improve balance and coordination, reduce the risk of falls and fractures, and strengthen muscles and connective tissues. It can also improve overall fitness and health and help maintain a stable weight.
How to get these benefits from your workouts? Key recommendations include:
- Progressive resistance training and impact exercise involving major muscle groups to maximize bone strength. Resistance training ideally uses resistance machines or weights, building up gradually to heavy loads (the maximum that can be lifted 8 to 12 times). If this isn’t an option, circuit training; rowing; stair climbing; sit to stands; DIY may be good muscle-strengthening alternatives.
- Running, jumping, aerobics, traditional dancing/Zumba and many ball games are examples of impact exercise.
- Activities to improve strength and balance to reduce fall risk, such as Tai chi.
- Spinal extension exercises to improve posture and potentially curb the risk of falls and vertebral fractures.
- Avoidance of postures involving a high degree of forwards bending of the spine, such as toe touches, curl-ups, or picking up heavy objects without bending at the knees and hips.
- For people with previous fractures, including of the vertebrae, or who are frail/elderly, exercise only up to an impact equivalent to brisk walking.
- For those at risk of falls, start with targeted strength and balance training.
- Breathing and pelvic floor exercises can help ease symptoms that may be worsened by severe curvature of the spine (spinal kyphosis).
- Consume a balanced diet, getting adequate amounts of vitamins D and K2, consumed Calcium every day and also high protein intake can protect bone health during aging and weight loss.
Before you start a new workout routine, check with your doctor and physical therapist. They can tell you what’s safe for your fitness level, and your general health.
Activ8 offers a wide range of services including personal training, and group fitness classes. Following these tips, you’ll be on your way to making Activ8 a regular part of your routine for healthy bones!