Almost all types of exercise build strong muscles, but which type of exercise contributes most to building strong bones? Resistance exercises and weight-bearing are the best types of exercise for bone strength. Remember that your workouts will be more effective if you warm up before exercising and cool down after intense exercises.

Almost all types of exercise build strong muscles, but which type of exercise contributes most to building strong bones? Resistance exercises and weight-bearing are the best types of exercise for bone strength. Remember that your workouts will be more effective if you warm up before exercising and cool down after intense exercises.

 

Importance of Building Strong Bones

Building strong bones will give you a chance to live a healthy life. It also protects you from bone diseases like osteoporosis, rickets, and osteomalacia. By exercising regularly, your bones will get stronger day by day giving you great bone density and strength.

As we age, our bone mass gradually decreases and bone problems will start to emerge. We can prevent the loss of bone strength and density by resistance exercises and weight-bearing workouts.

Strong bones help us maintain proper posture, stance, muscle strength, balance, and coordination. If your bones are weak, you will be vulnerable to accidents and falls which causes injuries. People with osteoporosis are often advised to do exercises that contribute to bone strength.

 

Types Of Exercises For Bone Strength

weight-bearing exerciseAccording to specialists, there are 3 kinds of exercise that contribute to the strength of our bones, resistance and weight-bearing exercises as well as stretching.

Stretching. Stretch exercises are good for the bones in so many ways. It improves your flexibility and your range of motion which allow you to move with more coordination. This is most important for people who play sports as it decreases the risk of falls and injuries. Moreover, stretching helps in alleviating pain caused by arthritis.

Weight-bearing exercise. One of the best ways to build strong bones is by doing weight-bearing exercises. This could include jogging, walking, running, and stair climbing. High impact sports are also considered weight-bearing exercises that contribute to building strong bones.

Resistance exercise. Resistance exercises are not only good for building muscles but for strengthening bones as well. When the bones receive stress from physical activities, the bone-forming cells get nudged which puts it into action. This process results in stronger and denser bones. With combined strong bones and muscles, you will be able to achieve a good balance and lesser risk of falling. If you are currently focusing on resistance training, don’t forget to incorporate high-impact exercises that target many parts of your body. This means that you will have to include your arms, core, legs, and back.

 

Things To Ponder

  1. If you have a health condition (especially if it’s related to bones) always work out with an assistant or companion.
  2. Consult your doctor prior to engaging in high-impact bone-strengthening activities.
  3. Make sure to exercise at least 30 minutes per day.
  4. Muscle pain, soreness, and discomfort are natural effects of exercising. These should subside 2 days after your first workout.
  5. If chest pain, breathing difficulty, and other bizarre symptoms start to emerge, stop what you are doing and inform your doctor right away.
  6. You may also opt to hire a professional trainer to achieve optimal results.
  7. For stronger bones, consume foods rich in vitamins and minerals for bone strength.

 

Talk to your preferred doctor about which type of exercise contributes most to building strong bones and start getting fit!

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