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Best Exercises For Strong Bones
Stronger bones are the minimum requirement for a healthy body. A well-balanced diet and daily exercise play a vital role in making stronger bones. After the age of 30, the rate of bone building slows down. At such a stage, the best thing to do is maximise bone formation and minimise bone loss.
While thinking of how to make bones stronger, you have to consider two key things – nutrition and exercise. Calcium, protein and Vitamin D are essential requirements in diet for bone formation.
WAYS TO DEAL WITH POST EXERCISE HUNGER
It is a known fact that people who have less or no activity have very low bone density. Even if you are on a bed rest for 4 months, there are chances that you could have lost 10 percent of your bone density. Studies have shown that exercise can harden existing bones in ways that are harder to quantify.
Over time, it is natural for the body to face conditions such as osteoporosis – where the bones tend to collapse. This is more common in women than in men. But, proper exercise will keep your bones strong enough. Being physically active is the key as this is directly related to the bone density. The following are a few exercise tips for bones.
High
impact
weight
bearing
exercise
This
is
a
type
of
exercise
that
will
help
build
bones
and
keep
them
strong.
You
will
need
to
avoid
these
exercises
if
you
are
osteoporotic.
You
will
need
to
check
with
your
doctor
before
doing
these
exercises.
Dancing,
hiking,
jogging,
running,
tennis
and
stair
climbing
are
few
of
the
exercise
tips
for
bones.
Low
impact
weight
bearing
exercises
This
is
a
set
of
exercises
that
will
help
you
keep
balance
against
gravity.
It
helps
with
the
bone
strength
as
well.
This
is
an
alternative
if
you
can’t
do
high
impact
exercises.
Low
impact
aerobics,
using
stair
step
machines,
fast
walking
or
treadmill
are
ways
on
how
to
make
bones
stronger.
You
just
need
to
understand
your
body
and
work
with
it.
Resistance
exercises
Lifting
weights,
sit-ups,
push-ups,
use
of
elastic
exercise
bands
and
weight
machines
are
all
exercises
that
need
your
body
weight
as
resistance.
These
exercises
include
activities
that
will
move
the
body.
One
of
the
exercise
tips
for
bones
is
to
do
yoga
or
pilates
as
this
will
help
improve
strength,
balance
and
flexibility.
Non-impact
exercises
These
kind
of
exercises
will
help
improve
the
balance,
posture
and
how
well
you
go
about
with
the
daily
activities.
Balance
exercises
will
ensure
that
you
face
less
falls.
Posture
exercises
will
help
in
reducing
the
risk
of
breaking
the
bone.
Functional
exercises
will
help
to
reduce
fall
and
avoid
breaking
of
the
bones.
Exercise
Programme
One
of
the
exercise
tips
for
bones
is
that
you
will
need
to
have
a
routine
exercise
programme.
If
you
are
starting
after
a
long
time,
you
will
need
to
consult
a
doctor
before
beginning
a
regime.
If
you
have
osteoporosis,
the
kind
of
exercises
that
you
need
to
do
will
be
different.
There
is
no
harm
in
starting
late
as
long
as
you
are
doing
it.
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