Exercise is important for treating and preventing osteoporosis. People who exercise regularly generally achieve greater peak bone mass (maximum bone density and strength) than those who do not. People achieve bone mass peaks at age 20. After that time, we start to lose bone. To prevent bone loss you need to exercise regularly and consume good nutrition especially vitamin D. Besides improve your bone health, exercise also leads to better overall health including increases muscle strength, coordination, and balance.
What is the best exercise for your bone? Well, Weight-bearing is the best exercise for your bones, according toNiams. It forces you to work against gravity. The example of this exercise including walking, jogging, climbing stairs, hiking, weight training, and tennis. While swimming and bicycling are not the best way to train your bones. Although these activities give cardiovascular benefits and help maintain strong muscles. Because it is not weight-bearing exercise.
Bone Exercise Tips
- If you have osteoporosis, ask your doctor which activities are safe for you
- Avoid high-impact exercise to lower the risk of breaking a bone
- If you have low bone mass, experts recommend that you protect your spine by avoiding exercises or activities that flex, bend, or twist it.
- Before start a regular exercise program you should do a check with your doctor. Especially, if you have health problems (high blood pressure, or diabetes, heart trouble) or if you are age 40 or older.
- Do at least 30 minutes of physical activity on most days, preferably daily.
- Don’t exercise too hard at the beginning. try to increase the intensity step by step. Stop exercising if you have any chest pain or discomfort more than 48 hours, and see your doctor before your next exercise session.