If you have osteoporosis, here are the best exercises for stronger bones.
If you have never exercised, or ever wondered why anybody would, here’s your chance to discover why so many people do. The best exercises for osteoporosis are many of the same things you do daily anyway. You just have to add some light weights and do them consistently.
Let’s go through the list…Weight-Bearing Exercises. This doesn’t mean carrying dumbbells around all day. This means walking with a water bottle in each hand or some light 2-3 lbs. weights for 20-30 minutes. Make it a brisk pace like you have to be somewhere in a hurry. Not like a stroll when window shopping at the mall. If it's hilly in your area, even better because you’ll get stronger legs. An osteoporosis exercise that’s accessible and free.
Climbing Stairs…If you work in or frequent a building that has you going to the second or third floor, take the steps. Your legs and butt are major muscle groups that need to be as strong a durable as you can make them. Let the “older” people ride the elevator.
Hiking…Depending on the distance you plan to go men require taking things with you like a snack or water. Good, this adds weight. Walking on uneven ground will also improve your balance, strengthen your leg muscles, heart and lungs. If you are like most folks and plan on using these things as you age, it’s time to get them in shape to go the distance.
It’s not a chore, it’s a bone-building exercise.
Yard Work…Everybody’s favorite in the middle of July. Pushing a mower or spreading mulch and gravel. I know, all you can think of is the heat, the aches, the suffering. Always remember, “this is good for me and I will be in better shape than any of my friends or family”. Your body will respond to whatever forces you apply to it. Apply some work and it will respond with strength and stamina.
Increase Bone Density
Tennis/Racquet Ball…Again we’re staying with using just your body weight as the resistance to strengthen muscles and increasing bone density. With sports, you can add flexibility to the list of benefits to your body. Also add how much better you’ll feel because of better breathing, better blood flow, and muscularity. After a time get used to hearing, “wow, you look like a million bucks”.
To sum things up…As you walk briskly you’ll feel more confident going up the stairs. When you keep using stairs you’ll better handle going on longer hikes. Taking longer hikes means you’ll be able to handle yard work in the summer sun. Being able to handle summer yard work means you’ll start to beat your friends at tennis and win all the money!
Sweat is weakness leaving the body.