17 Benefits Of Exercise For Bone Health – Types and Recommendation
At all ages, it is very important for us to have healthy bones, and exercise offers benefits for us to have it, even such activity has been shown to prevent and treat osteoporosis. What is Osteoporosis? Osteoporosis is a condition in which bones become weak, this condition can increase the risk of fractures even if only through mild injury. Even according to the National Osteoporosis Foundation, osteoporosis is presumed to be a health threat to more than 52 million Americans.
Daily exercise for sure increase muscle strength, coordination, and balance the body that will lead to the condition of the body as a whole. Many people who have benefited from exercise, such as preventing obesity, reduce the risk of heart disease, stroke, and other diseases. In addition, performing physical activity regularly and regularly also has an important role in building and maintaining healthy bones.
Bone function will decrease with the age of a person, where the bones will become weaker and more vulnerable. This condition is referred to as osteoporosis. In most cases, osteoporosis is usually happen in postmenopausal women, as well as in older men. Osteoporosis is also known as a disease that occurs due to bone thinning, and this condition has put a person at a much greater risk of fracture which will ultimately limit the person’s movement and independence. What are the benefits of exercise against bone health?
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1. Maintaining bone strength (preventing osteoporosis)
According to an osteopathic doctor from Greenville, South Carolina named David Forstein, DO stated that “Bone is a living tissue capable of responding to the effects of a physical exercise, which is becoming stronger.” For most humans, the peak of bone mass occurs over the decade Third of his life. And after that, their bone strength begins to regress, even losing that power. For you (both men and women) who have been aged more than 20 years can prevent the occurrence of these conditions with regular exercise.
Why? From various studies have shown that women or men who regularly exercise activities generally have greater bone mass, meaning they have the maximum bone density and strength when compared with those who do not exercise. Basically, the effect of exercising on bone is similar to the muscle-acquired effect of physical exercise, which makes the body part stronger. By doing physical activity such as by exercising regularly, the bone will build more cells so the bones will become more dense.
So, it is very important for us to have strong bones since young age, because it will help our bones stay healthy when we are old age.
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2. Can improve balance and coordination
Another benefit that can be gained from exercising is that it allows you to maintain muscle strength, coordination, and balance. These conditions will then be able to help you when injured that allows the occurrence of fractures. This is very important for those who are already adults or those who are old, as well as for those who have been diagnosed with osteoporosis.
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Types of Exercise That Can Contribute Bone Health
Not just any sport can contribute to your bone health. According to Dr. Forstein, the best exercises for maintaining bone health are:
1. Endurance exercise
Endurance exercises or weight-bearing exercises are performed to train the bones and muscles to fight gravity. Some sports related to this are walking, hiking, jogging, climbing stairs, tennis, and dancing, soccer, as well as some other sports except swimming and cycling.
2. Resistance Exercises
This activity aims to increase muscle and bone mass. This type of exercise for example is heavy lifting by using a load or band.
1. Tai Chi
Tai chi is a type of sport in which a slow and graceful movement takes place to form bone coordination and strength. A study found that tai chi can slow the process of bone loss in menopausal women.
Women who exercise tai chi for 45 minutes, 5 days a week, may experience a decrease in bone loss by three and a half times than women who do not perform tai chi.
Also read: Tai Chi Benefits
A study found that yoga can increase spinal density in women who do yoga regularly. Yoga can improve the health of your pelvis, spine, and wrist bones. These three bones are very susceptible to bone fractures. That’s the Benefits of Yoga.
In addition, yoga can improve your balance, coordination, concentration, and dexterity of your body so as to prevent you from falling.
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3. Fast Walking
Fast walking is one of the most frequently performed sports, especially by women, and it is one of the types of exercise that can improve your bone health. A study found that people who walked for 4 hours a week may lower the risk of hip fractures by up to 41% compared to people walking less than 1 hour each week.
If you can not run fast, you can adjust your road speed according to your ability. Walking is a sport you can do without having to pay and you can do whenever and wherever you want.
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Many people assume that golf is a sport for parents. Like all other sports, golf is also beneficial to your body’s health, especially the upper body. When you play golf you will swing a lot of hands, walking, or even running to chase your ball. This makes your pelvis and spine need to work harder.
Also read: Health Benefits of Playing Golf
Various types of Latin dance, such as salsa, samba, rumba, tango, and foxtrot can strengthen your bones. Also read: Health Benefits of Dancing
Walking and exercising can increase your bone density, especially your pelvic bone. You will get more effects when you walk up or down, like when you are walking in the mountains.
7. Sports Using a Racket
Various sports that use rackets such as tennis, squash, and table tennis can increase your bone density. Every time you hit a ball, then you train the bones in your arms and wrists. Meanwhile, as you run after the ball you train your pelvis and spine.
Weight training causes your muscles and bones to work harder. Do weightlifting at least 2 times a week to stimulate bone growth.
Also read: Best Exercise For Weight Loss
Tips That You Must Look to Increase Bone Health
Dr. Forstein also put forward some principles in sports that must be considered for those who want to maintain bone health, as well as for those who want to do treatment and prevention of osteoporosis and more benefits of exercise against bone health.
1. Doing a practice of existence (backward-bending).
This exercise will help you in strengthening your back muscles so it can help maintain good posture. And for those who have osteoporosis, backward bending can help prevent posture changes as a result of the disease.
2. Identify or target some areas of the body that are susceptible to fractures.
To prevent or treat osteoporosis, you need to do the exercises by targeting areas affected by the disease, such as the spine, hips, and wrists.
3. Do exercise regularly
This will make the benefits taken from an exercise can continue to be maintained. For example, bone mineral density obtained from an exercise, will only be maintained during the exercise at the same level and intensity.
4. Increases resistance level
Gradually, you must increase the resistance level of the exercises you do so that your bone density increases. This happens because the bone is able to respond to any load on it.
5. Increase the load gradually
The first step to be taken when you decide to exercise with a load is to exercise without using the load first. This is done to ensure that later you can do the exercise with the load without having to experience pain. And then all you have to do is increase the amount of your training load.
6. Doing extra exercises
There are some of our daily activities that can actually help you avoid bone injuries. Activities such as not sitting with a bent position, or bend from the hips.
7. Doing the right diet
Another important factor you should do to get overall bone health is the workout that is accompanied by a proper diet, especially a diet rich in calcium and vitamin D. This things can help you in preventing and reducing your risk of osteoporosis, The quality of your life as a whole.
There are several things you should look at when exercising if you have experienced bone loss, namely:
- Avoid various types of sports that make you easy to fall, such as skiing and ice skating because you have a higher fracture risk than others
- If you have experienced spinal cord, then avoid the various yoga movements that bend your spine
- Check with your doctor before starting any exercise
The fastest bone growth in young adults is about 3-4 months and it can last longer as you age or when you have osteoporosis. Therefore, be patient because you will not see the results you want in the near future.
And there is some factors that you, especially for you that have osteoporosis, must considered:
- Your age
- The severity of your osteoporosis
- The drugs you are currently consuming
- Your body’s ability and fitness
- Your current state of health, such as heart disease, lung, arthritis, or neurological problems (nerves).
So that is all about exercise and tips for your health bone. Hope this information will give you much help in the future.