Monday, December 1, 2008

Bone Strength Exercises

People who exercise regularly are less likely to suffer from fractures or bone injuries –and ailments such as osteoporosis and back pain can be reduced or prevented with regular exercise. Weight breathing exercises can improve calcium deposition in the bones.

How does exercise help build strong bones?

Exercise helps develop and maintain healthy bones. It builds strength and stamina, and increases bone density. The human skeleton comprises 206 bones, which gives our body its framework. Bones also need calcium, which is their source of nourishment. The right kind of exercise can improve calcium absorption in the bones. This is why regular exercise results in greater bone density.

What kind of exercise strengthens bones?

The two types of exercise that helps strengthen bones are weight-bearing and resistance training exercises. Weight-bearing exercises are those in which the bones and muscles work against gravity. Any exercise where feet and legs bear the body’s weight while exercising is called weight-bearing exercise. Examples are walking, jogging, stair climbing, dancing, tennis, golf and soccer.

Resistance training exercises are those exercises that use resistance to strengthen the bone and muscles. Examples are weight-training exercises using machines, free weights or body weight.

Do these exercises in two sets of 12 repetitions.

Bicep burls (works the biceps)
Sit or stand tall. Hold weights in your palms, bend your elbows slowly tensing the bicep muscles as you lift up, and then lower down.

Calf lifts (works the calf)
Stand with your heels off the edge of a step. Now, slowly raise yourself up on your toes and then lower down.

Butt Bridge (works the hips and thighs)
Lie of your back with feet in the floor, and your knees bent shoulder-width apart. Raise your pelvis and squeeze your hips as you lift up. Slowly return to starting position.

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