Those who follow a daily exercise routine is because they want to look and feel good. That is, they do it for a topic that is related not only to appearance, but also to health. Well, it is no secret to anyone that a sedentary lifestyle is harmful at any stage of life and more if you have any medical pathology.
A sedentary lifestyle brings, as a direct consequence, overweight and this, over time, can become obesity, which can have serious consequences for the health of the person.
For that reason, doctors always recommend leading a life as active as possible, practicing a sport of your choice, attending dance classes, jogging in the park or simply going to the gym to exercise.
However, we must take into account the fact that the exercises as the power and frequency of them, will vary depending on the stage of the vine in which we are.
That is, a 30-year-old adult can perform an exercise routine that is not recommended for a 16-year-old. Also, the exercises recommended for this thirty-year-old adult are not the same as those recommended for a 60-year-old, why? Because during that stage it is easy for bone loss to occur.
But what can you do if you’re in the twilight of your life and want to stay active and healthy? What are the best exercises to prevent bone loss?
If you want to know the answers to these questions, for nothing in the world you can stop reading this short post, since in it you will find everything, you need to know about this interesting and important topic related to health during the third age.
Like muscles, bones are living tissues that respond to the stimulus of exercise and become stronger. In general, both young men and women who exercise achieve higher bone density than those who do not exercise.
The peak of bone density is reached between 20 and 30 years. After that age, it begins to decrease. However, frequent exercise helps in preventing bone loss. In addition, it helps maintain muscle strength, balance and coordination, important factors in preventing falls and fractures, especially in the case of the elderly.
In the specific case of women, during the stage of menopause there is a loss of bone density naturally. To prevent this from happening, it is necessary to practice at least 30 minutes of strength exercises a day.
These exercises can be done with weights, on machines, or as part of a functional routine. They cause the muscles to tighten on the bones and, therefore, to increase their mass, becoming stronger and more resistant.
Other exercises, such as swimming or cycling, can help strengthen and keep your muscles in good shape. However, they are not the most beneficial for strengthening bones.
Now that you know what are the best exercises to prevent bone loss, what else do you need to know?
What You Need
An exercise routine that helps you strengthen your bones and improve their firmness is elastic garter training. To do it successfully, you need to know what exercises to include and how to do them. Some of them are:
- Squats with elastic garters. In this case, you must step on the elastic garter right in the center with both feet separated at the level of the extension of your back. Perform three cycles of 10 successions. At the same time, bend the elbows force from the other end of the garter back. Keep your back straight to prevent injury. With the help of this exercise, you will be working the lower, upper and belly train.
- Shoulder extension. Place the elastic garter in front of your chest with your hands away according to the extent of your shoulders. Then, open your arms as much as possible and, after a few seconds, return to their original position. Make 3 batches of 10 successions.
- Arm extension. Step on the elastic garter with your legs open according to the extension of the shoulders to work the biceps. Take the elastic garter and flex your elbows at 90º raising them to chest height. Keep your back straight and your elbows glued to your sides while making a continuous movement. For the exercise to have a higher level of power, try to always keep the belly active.
- Palette-type exercise. Hook the elastic band to a pole or beam and stretch it well while keeping your arms at belly height. Then, with your arms flexed 90º and glued to the side, bring the elastic garter back. When doing this, you will notice that pressure occurs in the chest and back. Place your shoulders back, your legs semi-flexed and your belly tight to activate as many muscle sets as possible. In the same way, it performs 3 batches of 10 successions.
If you have health problems, such as diabetes, high blood pressure, obesity, etc., or if you are over 40 years of age, it is important to consult with your doctor before starting a regular exercise routine.
When you start exercising, you should pay close attention to your body’s reaction. You may have muscle pain or discomfort. However, this should not be too strong or last for more than 48 hours. If this happens, it is an indication that you are trying too hard and that you should decrease the power of the exercises a little.
In case you suffer from osteoporosis, it is necessary that you consult with your doctor to be aware of what are the safest physical activities for you. If your bone density is low, it is best to protect your spine and avoid those activities that lead you to flex your back too much.
If you put these recommendations into practice and get used to performing a strength and resistance exercise routine, you can avoid bone loss and have much stronger bones.