People start losing bone density as they age, especially women. This is mainly because women lose more calcium and other minerals after menopause. Fortunately, there are exercises or exercise routines you can perform to improve bone density and prevent future breaks. Here are a few of them.
Tai chi is an ancient Chinese martial art that consists of a series of slow movements and deep breathing techniques. It is recommended for women with osteoporosis because it involves a lot of different muscles and joints. In a recent study, women who performed tai chi 45 minutes per day for a year lost bone density three-and-a-half times slower than those who didn’t do the martial art.
Hiking is a great way to improve bone density and increase endurance. The main reason it’s more impactful than walking is that it often involves climbing up paths or maneuvering around various obstacles like trees or bushes. Moreover, any time you’re putting extra pressure on your feet and legs, you can make your bones stronger.
If you’ve been diagnosed with a bone-thinning condition, you might want to try some low impact cardio training. An exercise bike or treadmill is a great place to start. Once you’ve built up some endurance pedaling or walking, give an aerobics class a try. Aerobics can be fun because you’re working out with other people to music. One of the best ways to build bone density is to alternate low and high impact cardio exercises. Perform a low impact exercise like walking one day, for example, and do the higher impact dancing moves with your aerobics class the next day.
Weightlifting or resistance training will also strengthen your bones, according to The National Institute of Arthritis and Musculoskeletal and Skin Diseases. The key to effective weightlifting or resistance training is to work out all areas of your body. For leg training, for example, try sitting down on a couch and standing back up. This helps you get used to resistance training without the weights. It’s also easier on the knees. One caveat with any resistance training is to get your doctor’s approval before commencing any regimen.
These exercises can help people who are already experiencing a lack of bone density but taking precautions earlier in life can minimize the chances of developing osteoporosis later on.