Fitness Ver Workout Exercises to Building Bone Density

Exercises to Building Bone Density

Research has shown that exercise is beneficial for increasing and maintaining bone density. However, to find out which exercises are the best for bone building, a brief overview of current research is necessary.

As a living and developing tissue, our bones are constantly being rebuilt. Specialized bone cells called osteoclasts absorb bone tissue like calcium (think of the “c” in osteoclasts for calcium), and osteoblasts deposit new bone cells (“b” for the construction of osteoblasts). One of the roles of estrogen is to inhibit osteoclasts so that when estrogen levels decrease after menopause, more bone is lost than is produced. If an individual’s bone mineral density is too low, osteopenia or osteoporosis is diagnosed.

Exercises, especially those described below, are essential at every stage of life to prevent or reverse low bone mineral density. Bone development is most important during adolescence and up to the age of about 30 years. This is a key moment for young athletes to focus on resistance, punching power and high-intensity interval training to lay a solid foundation. As we age, exercise is just as important for maintaining strong bones.

SAFE

In any exercise, it is important to understand the proper movement patterns and alignment before adding a load, speed or impact. Before trying the following exercises, you should work with a certified personal trainer or body therapist to ensure safety.

 

In addition, for those who have a T-Score (the amount by which their bone density differs from that of an average 30-year-old man) of -3.0 or less, skipping is recommended only under the supervision of a doctor.

IMPACT RESISTANCE / PLYOMETRICS

One of the best ways to increase bone mineral density, especially in the hips, is to jump. The jumps create a Microbigation in the BONE, thus stimulating a series of physiological responses to strengthen this bone in response.

EXERCISE TO TRY: BOXING JUMPS

Find a sturdy Plyo box, step or bench that does not exceed knee height. Hinges on the hips, push the arms up and explode on the box. With the feet about shoulder-width apart and the toes pointing forward, absorb the landing with the knees bent and the hips soft. Step back gently and repeat the process.

HEAVY LIFTING

Like muscles, The BONE reacts to an external stimulus and gains strength and mass when needed. The more the weight is lifted, the more the tendons pull on the BONE, the more The BONE reacts and deposits minerals to increase density and strength.

EXERCISE TO TRY: SQUATS WITH THE BARBELL

Let your hips fall down and back with your feet slightly wider than shoulder width apart, making sure that the angles of the back and shins remain parallel to each other. Place the barbell directly under your neck so that it rests on the “spongy” parts of your shoulders. Choose a depth that is both difficult and safe for your knees and hips. Contract your glutes and get off the floor.

SOMETHING IS BETTER THAN NOTHING

Although the bones tend to respond to more powerful stimuli such as impact and heavy weightlifting, almost all exercises still help maintain and develop bone density at a certain level. One study found that a daily 12-minute Yoga routine significantly improved bone mineral density in its participants. The moral of the story is to do what you can safely do and keep striving to do more as you progress.

EXERCISE TO TRY: WARRIOR POSE II

Step forward with your right foot so that your feet are 3 to 4 feet apart, with your right foot pointing forward and your left (back) foot at a 90-degree angle. Bend your right knee, align it with your right ankle and extend your arms in the T Position. Strengthen your left leg by anchoring your left heel in your mat. Look over the tips of your right fingers for 5-10 breaths and repeat on the other side.

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