Bone density gradually declines from the age of 30 onwards, decreasing by approximately 1% each year. But there is evidence that regular physical activity can optimize bone health throughout life, says Wendy Cote, distinguished professor of medicine in the University of Colorado's division of geriatrics.
Any movement that involves standing up and moving against gravity is good for your bones. If you want to strengthen your protection, these five exercises will help keep you and your bones strong for a lifetime.
1. Push-ups
These can be done against a wall, with your knees bent, or on the floor. Extend your arms and place your hands shoulder-width apart on the surface in front of you. Tighten your abdominal muscles, bend your arms, and lower your torso toward the surface of the water. Push yourself. He performs this exercise 3-5 times, takes a break, and repeats the second set.
2. Squat
You don't need to squat deep for this exercise to be effective. Stand with your feet hip-width apart, bend your knees and slowly squat down. (If you need more balance, place your hands on something sturdy.) Squat as far as you can, but don't let your butt go below your knees. At the end of the movement, squeeze your butt and use your butt and thigh muscles to return to a standing position. Repeat this 8 to 12 times.
3. Walk and stomp
Bones become irritated when they are shaken, which does not occur during a normal walk. Running or hiking are good options, but if walking is faster for you, consider a walk-stomp routine. As he walks, he stomps each foot two or three times about every 10 steps, imagining crushing a can. (By the way, walking on real ground requires you to lift and push off your legs in a much more beneficial way than using a treadmill.)
4. Climb the stairs
Climbing stairs increases bone density, especially in postmenopausal women. This is because your body resists gravity when climbing stairs while strengthening the muscles in your legs and lower back that support your pelvis. Use a handrail if necessary, and consider stomping your feet occasionally to further stimulate the bones.
5. Hip leg lift
This exercise strengthens the muscles around your hip bones, which are prone to fractures, and helps improve your balance. Start by placing your hands on a counter or wall for balance and feet hip-width apart. Shift your weight to your left foot, straighten your right leg, and lift it in front of you until your right leg is about 6 inches off the floor. He performs 8 to 12 sets of the lift, then shifts his weight to his right leg and repeats the same movement with his left leg.
