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Most of us are aware of the benefits of exercise to our overall health. But not many are concerned about bone health, in particular. As people age, it’s normal to develop weak bones and muscles over time. The thing is, some experience it earlier than others.
The solution? Finding the right types of exercises to strengthen the bones! Like muscles, bones tend to deteriorate with inactivity. This means you have to keep moving to keep optimal bone health.
Check out these heart-pumping activities that lead to healthier, stronger bones.
This type of exercise requires your feet to bear weight and gravity, putting pressure on the bones and muscles. This exercises them and allows them to work harder.
Weight-bearing exercises don’t only mean you have to start hitting the gym and lifting weights. It can include simple activities, such as brisk walking, stair climbing, jogging, hiking, or even dancing! The key is to do things regularly and, of course, in moderation.
Other weight-bearing activities you can try include sports activities, like basketball, volleyball, or tennis.
Before anything else, it’s best to get the go-ahead signal from your doctor on these exercises, especially for those who are diagnosed with conditions affecting the bone. High-impact exercises, like jumping rope and running, can do more harm than good.
Strength-training activities focus on working out the bones and muscles by adding resistance to movement. Although this type of exercise is common among people who want to build up their muscle mass, it also targets the bone and builds it over time.
The goal is to get regular strength training exercises to strengthen these parts of your body.
Strength training often entails using resistance machines and free weights when working out. But there are several ways you can do strength training at home, using simple tools like resistance bands, an exercise mat, or even just your own body weight!
Try these easy exercises to start working out those bones and muscles:
- Chest press
- Bicep curl
- Overhead raise
Cycling is a great low-impact form of exercise that people of all ages can enjoy. Since it’s low impact, it causes less strain to the muscles, joints, and bones. Unlike other sports, it also does not need great physical skills. As long as you know how to pedal and balance on a bike, you can start your cycling workout.
What’s great about cycling is that people can hop on their bicycles to break a sweat and as a mode of transportation. As a result, anyone that uses bikes to commute is strengthening their bone health on the side.
However, cycling can have adverse effects on those who only do this sole exercise. Commuters can lessen its impact on the bones by using quality electric bikes instead of traditional bicycles. Electric bikes use motors, which reduces the effort one needs to get to farther destinations.
Even non-impact exercises like tai chi or yoga can improve bone strength. Although you may not notice significant effects, these exercises promote excellent musculoskeletal health and overall wellness. These are also great alternatives for people advised against performing weight-bearing activities, such as those with osteoporosis.
Time to Sweat It Out
It’s never too late to care about our bones. You don’t have to be at risk for bone conditions or reach an older age to get moving. Find out which of these activities suits you best. The most important thing is for an exercise to be safe, comfortable, and enjoyable to perform.
Our guest blogger, Fly Rides USA, is an electric bike (ebike) dealer based in California. Learn more about them at www.flyridesusa.com