Many people think of bone is a solid structure such as rocks, but it’s not true. Bone is living tissue that is constantly changing. The most optimal bone density usually occurs between ages 20 to 30 years, and then slowly decreased.
In women, the first few years after menopause is a time where there is acceleration of osteoporosis. Now, before you know what exercises you can do to make your bones stronger and prevent osteoporosis, here are some things that need your attention first.
Flexibility
Thanks to advances in technology that gives us a lot of convenience, eventually most of the day we spent sitting. This can make the muscles tense and gives a lot of pressure on your spine. Increase the flexibility or elasticity very good for the spine, thighs and chest muscles, as well as your hips. Avoid exercises that make you have a lot of leaning forward, to prevent extra stress on your bones and spine.
In doing stretching exercises, stretch the muscles to the point of maximum, rather than to muscle ache, and hold the stretch for 15-30 seconds, at least 3 -5 times a day.
Sport
Every time we go, jump, run, or balance our bodies, the impact causes compressive force on the bone which in turn encourages the formation of bones become stronger. That’s why exercises involving movements are important to improve your bone health. For example, brisk walking, walking uphill, up and down stairs, jumping rope, aerobics, jogging, soccer, tennis, squash, and basketball can be a good exercise choice for the formation of your bone strength. Various patterns of movement in this exercise led to a stronger bone response.
Weight Training
Strength training is probably one of the most important thing to establish or maintain strong bones. Weight training will stimulate bone formation. If you want to increase bone mass, exercise should involve muscles that attach to your bones. Research shows that the intensity of exercise also has an effect on the stimulation of bone growth. Perform weight training about 8-10 reps, 2-3 times a week. It’s important to gradually increase the resistance of your muscles so that muscles become stronger.
Balance
Strength and good flexibility will ensure you are able to maintain balance more easily. It is important to help prevent falls, activities that require balance, also so that you can work out well.
A simple exercise you can do is stand on one leg for 30 seconds and repeat for other leg. If you can do this easily, try doing it with your eyes closed. There are a variety of balance exercises in a fun and easy activities you can do.
If you are still young, exercise can improve your bone mass. With age, you have to do is to maintain bone mass you have (or slow the rate of bone loss or osteoporosis). Whatever your age, exercise is good medicine for your body and your bones.
With exercise makes our healthy body. With a healthy body will give the supply of energy and freshness to all activities every day. But it must not exercise without wearing good equipment. Use all the appropriate accessories are recommended.