Best Exercise For Preventing Osteoporosis

Do you've found the right exercises to strengthen bones to avoid osteoporosis? There may be some of the following exercises can be one solution to exercise, to prevent osteoporosis:
Osteoporosis is a condition in which bones become fragile. In addition, the increasing age, the possibility of fractures due to osteoporosis is also greatly improved. For that, we begin a useful exercise strengthens bones and muscles. Among them with exercises such as balance, gait, flexibility, it is important for parents as well as those diagnosed with osteoporosis. There are several exercises that can help to prevent osteoporosis. This exercise is very simple. So,
consider some of the following exercises are easy and effective way to protect and strengthen your bones.
1. Jumping
Jumping is a very simple weight training that helps build bone. In just a few minutes of jumping every day can have tremendous benefits. When you have more power, you can jump higher or even hopping on one foot.
2. Practicing Balance
Exercise is very important balance to strengthen bones. A good balance can be made stable, it does not easily fall that can cause fractures. Perform balance exercises such as tai chi, or standing with one foot.
3. Weight Training
Resistance exercises such as lifting weights is a good step for bone and muscle strength. For this exercise, you can use the load that can be held or bound.
4. Calf Raises
Place both hands on the back seat to keep the balance. Now, lift your heel (toe). Hold this position for one minute and then slowly lower your heels
5. Knee Flexing
Use a chair to hold your hands. Bend one knee on the same leg and then slowly pull back. Keep one leg remains straight. Then slowly return to the starting position and do turns on the other foot.
6. Hip Extensions
Put your hands on the back of a chair for balance. Leaned forward and slowly lift one leg to the back but still straight. Lift as high as you can and keep the balance. Hold then lower your leg back. Repeat the same movement on the other leg.
7. Hip Flexion
Standing on top of the board with one foot (use the left foot). Lift the right leg knee left leg. Hold hips with his hands and trying to achieve a balance. Repeat the same on the other foot.
8. Lateral Leg Lifts
Put both hands on the back of a chair for balance better. Lift one leg slowly to the side while still keeping the knee straight. Lift as high as you bias and hold while maintaining balance. Lower slowly and repeat the movement with the other leg.
9. Shoulder Strengthening
Sit comfortably in a chair in an upright posture. Lift each hand to the side slowly to meet overhead. Hold this position and then slowly lower your arms to your side. Do the same thing several times.
10. Bicep Curl
Sitting upright and facing forward straight with your feet. Then bend your elbows and lift the barbell up to shoulder height. Hold briefly then lower. Repeat this several times.
Before starting any exercise program, you should consult with your doctor to find out what exercises are safe for you. Every exercise program should be tailored to your needs. Congratulations to practice and try. Good Luck.

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