Best Exercises to Prevent Osteoporosis

Is't finding the right exercise to strengthen bones to avoid osteoporosis? Perhaps some of the following exercises can be a solution. Osteoporosis is a condition in which bones become fragile. In addition, the more we age, the likelihood of fractures due to osteoporosis is also increasing. For that, let's start a useful exercise strengthens bones and muscles. 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 you to prevent osteoporosis. These exercises are really 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 which helps build bones. 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 create a stable, it does not easily fall can cause a fracture. Perform balance exercises such as Tai Chi, or standing on one leg.

3. Weight Training

Resistance exercises such as lifting weights is a good step for bone and muscle strength. For this exercise, you can use a load that can be held or tied.

4. Calf Raises

Place both hands on the chair back for 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 starting position and do turns on the other leg.

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 keep straight. Lift as high as you can and keep the balance. Hold your legs and lower back. Repeat the same movement on the other leg.

7. Hip Flexion

Stand on the board with one foot (use the left foot). Lift the right leg knee left leg. Hold your hips with your hands and trying to achieve a balance. Perform the same movement on the other leg.

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 with the other leg.

9. Shoulder Strengthening

Sit in a chair comfortably 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

Sit upright and facing forward with a straight leg position. Then bend your elbows and lift weights up to shoulder height. Hold briefly then lower. Repeat several times.

Before starting any exercise program, you should consult with your doctor to find out what exercises are safe for you. Any exercise program should be tailored to your needs. Congratulations practice.

Related Posts:

Tweet