It happens far too frequently: you go to the gym with a big fitness goal in mind, only to suffer a painful injury that prevents you from exercising for weeks or even months. Injuries happen to everyone, from beginners to champions, but there are a few simple tricks for avoiding damage and protecting your bone health along the way.
What are some quick tips for avoiding injury while exercising?
Push yourself, but be mindful of your limitations. Listen to your body and strive to push yourself beyond your comfort zone, but not so far that something snaps. Consider having a bone density scan before beginning a new exercise program if you are over 50 because many people have osteoporosis and are unaware of it.
How does exercise help to strengthen bones and prevent osteoporosis in a natural and safe way?
Nature is constantly breaking down and rebuilding bones. The issue is that as we age, bone degrades faster than it rebuilds, resulting in porous, fragile bones (osteoporosis). Exercise is nature’s way of combating bone loss; high-intensity workouts aid in the rebuilding of lost bone mass. Osteoporosis develops when the body’s ability to replace bone is slowed.
What are the best exercises for maintaining bone strength?
Strength training alone is insufficient to stimulate significant bone growth, particularly later in life. Osteogenic loading, a highly controlled series of impact-level resistance movements that kick starts major bone growth immediately and continues for several days, is the best way to build a lot of bone quickly. Osteogenic loading is completely natural, sweat-free, and takes less than 10 minutes per week.
What are the benefits of stretching and a good warm-up?
Stretching limbers muscles, making them less likely to strain during strenuous exercise. The same is true for a warm-up. It is preferable to send your body signals that you are about to exercise and allow your heart rate to gradually rise rather than jumping right in.
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.