1. tai chi
tai chi - a form of slow and graceful movements - builds both coordination and strong bones. A reported medical and sportsman study discovered that Tai Chi could slow down bone loss in postmenopausal women. Women, who made 45 minutes from Tai Chi a day, five days a week for a year, enjoyed a bone loss rate up to three times slower than the non-Tai-chi group. Its bone health gains appeared in bone mineral density tests.
2. Yoga
A study reported in the yoga newspaper found an increase in bone mineral density in the spine for women who did yoga regularly. From the style of Iyengar slow and accurate for Athletic, Vigorous Ashtanga, Yoga can build bone health on your hips, spine and wrists - the most vulnerable bones to fracture.
Best At Home Workouts For Weight Loss - Weight-Bearing Exercise: 8 Workouts for Strong Bones
Poses standing as warrior I and II works The big bones of the hips and legs, while poses as the descending dog work the wrists, arms and shoulders. Both the snake and gypus poses, which work the back muscles, can preserve the health of the spine. Yoga also acute its balance, coordination, concentration and bodily consciousness - and therefore helps prevent falls.
3. Quick walk
a fitness trend that never disappears, on foot is still extremely popular among women - and a great way to renew your Bone health. A nurses' study discovered that walking four hours a week gave them a risk of 41% lower than hip fractures, compared to walking less than an hour per week. Quick walk is better, but you can adapt your speed to your current fitness level. Floor is free, and you can do this anywhere, anytime, even when traveling.
4. Golf
Maybe you always thought that golf went to elderly people - people who could no longer do "real" sports. Think again. Support that golf bag around 18 holes, and swinging the big clubs to drive the long ball, adds to a lot of upper work. And all that walks, and chasing lost balls in rough, means a lot of work for your hips and spine. Golf gives "weight exercise" a new name.
5. Dancing
ok, maybe you have two left feet, or you've never been the star on the ballet. But we're not talking about shoes here; We are speaking the hottest parsley trends, samba, Lindy Hop, Rhumba, East Coast swing, Foxtrot and Tango. Use those hips to get your heart pumping in more than one way, and build strong bones while you are in it.
or experiment with the newest aerobics, kickboxing or step lesson in your health club or location. New classes emerge every few months to keep members motivated. Many of them now combine strength training with dance or step movements - and perk up their balance as well.
6. Walks
Weight work - and impact while feet reach the soil - can increase bone density, especially on your hips. It's like walking and then some. You will have even more impact on the bones if you are going up or down, and this can further improve bone health. More impact on your legs and legs translates into more bone density, the general surgeon says.
and with hiking, boredom is rarely a problem. You are often socializing and meeting new people, as well as expanding your horizons as you see new landscapes.
7. racket sports
tennis, squash and paddle tennis can gather your bone density. You are stressing your arm of racket, wrist and shoulder every time you hit the ball, and working your hips and spine with everything running - and chasing wild balls.
If you are going to racket sports, go to singles. You will have much more of your training in terms of bone health, since you will be running around.
8. Power training
Weight survey, using weight machines in your health club, or calistenia, are forms of strength or strength training. You are working against some form of resistance - if it is a set of "free" weights, your own body weight, or weight machines - to emphasize a sequence of muscles and bones. Force training at least twice a week, says the general surgeon is necessary to stimulate bone growth.
Each gym has a trainer who can design a workout for legs, back, shoulders and arms - one right for your level of physical conditioning and can gather your bone health.
Take some exercise precautions If you have already thinning bone:
A final tip: Be patient. The bone construction phase in young adults - to their fastest - it takes three to four months, and it may take much more if you have osteoporosis or is older. So you will not see great changes in any bone density tests after your first week of working out. Bones change slowly - but they change.
