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Making Your Bones Strong

10-May-2018 10:36

Bones play many roles in the body providing structure, anchoring muscles, protecting organs, and storing calcium. While it's important to build strong and healthy bones during childhood and adolescence, you can take steps during adulthood to protect bone health, too. One of the most important lifestyle factors for healthy bones and reducing your risk of fractures is exercise.

It is recorded that there are 38-45% lower chances of Hip Fractures in older adults who have been physically active in their daily life, with comparison to those who have been less active. Exercise increases bone density, making them stronger, reducing fracture risk. It also increases the size and strength of muscles whilst improving balance, which further reduces the risk of falling and fracture.

  1. Weight-Bearing Exercise: It is done whilst on your feet and puts your bones under stress – e.g. jogging, tennis, basketball, jumping, dancing, and stair-climbing.

  2. Resistance Exercise: Few of the examples are lifting weights and using gym equipment.

  3. Balance Exercise: Some examples are standing on one leg, heel to toe walking, tai chi and yoga.

Leisure walking & swimming do not improve bone density, but have other health benefits. Brisk walking has moderate benefit for bones. It is important that exercise is varied;  performing the three exercise types described above 3-5 times per week will substantially improve your bone health.Weight bearing, resistance and balance exercises, which put stress on your bones are intended to improve your muscle strength and balance, at the end greatly contribute to bone health.

To gain the most benefit, exercise should be strenuous, frequent and get progressively more challenging as to maintain bone health because bones provide a frame for your body, they protect vital organs such as your heart, and they even produce blood that is used by your body.

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