|
Thursday, 09 July 2009 09:58 |
 AddThis Social Bookmark Button
Two forms of exercise are important for building bone strength and keeping bones strong-weight bearing and resistance exercise. These should be combined with balance and strengthening routines for the best results.
Weight Bearing ExerciseWeight-bearing exercise will make your bones work against gravity and usually it will be feet legs or arms a which will bear weight. Try jogging, brisk walking, skipping, an aerobics class, netball, stair climbing, dancing, tennis and soccer. Bike riding and swimming are not weight bearing exercises but they will give you a good aerobic or cardio vascular workout
Resistance ExerciseResistance exercise builds muscle and strengthens bones. You can include weight training with free weights, including hand weights, dumbbells and barbell or weight machines.
Balance and StrengthBalance and strength exercises will strengthen your muscles, improve your balance, coordination and flexibility to help prevent falls. Tai Chi, side leg raises, Pilates and yoga are good examples.
Generally increase your fitness level and aim for:
- 15 minutes to one hour of weight bearing activity two to three times each week.
- Twice a week resistance training sessions to strengthen legs, body and arm muscles. Perform each exercise at least eight times or two repetitions of four times.
- Include balance routines for five minutes twice a week and remember to have something to hold onto when you are starting out.
- Don’t forget to include five minutes of stretching to warm up at the start of your routine and five minutes at the end to cool down. This will help prevent muscle strains and tears and will improve our flexibility.
|
|
Last Updated on Thursday, 09 July 2009 10:02 |
Osteoporosis Prevention 
