Magical Three Ways To Strengthening The Bones
Women tend to lose almost 20% of their overall bone density in the first five to seven years of menopause risking them to likelihood of fractures of the spine, hips and forearms. Regular weight-bearing exercises shall help them maintain a healthy skeletal and muscular structure and protect against osteoporosis. You must consult a doctor before starting any exercise program and work it out with a trainer while keeping the following points in mind:
- MAINTAIN BONE DENSITY: Weight-bearing cardiovascular exercises, such as walking, jogging or hiking, are ideal to build and maintain bone density and muscle strength. Ensure wearing activity-specific, supportive footwear.
- TRY STRENGTH TRAINING: Strengthen the muscles by using external weights, such as dumb-bells, resistance bands or your own body weight . You may try lunges, squats and push-ups. Just remember that the core training is crucial—abs, back and pelvis must be strong enough to support the spinal structure.
- GO FOR BALANCE TRAINING: As we age, we tend to lose our sense of balance which may lead to falls and fractures. Tai chi, yoga and Pilates help in restoring balance and flexibility. For all balance and stability exercises, it is just as important to maintain a neutral spine and pelvis. Try standing on one leg for five seconds at a time. Do at least five repeats on each leg and increase the duration as you get better.
And, most importantly EAT BALANCED DIET:
A balanced diet, with special attention to calcium and protein intake, will do wonders. While the Calcium is good for bones, protein works for healthy muscles. Avoid too much salt as it is harmful and may lead to calcium loss. Add skimmed milk, milk products and fresh green vegetables to your diet plan. Get protein from poultry, beans and lentils in your diet.
