• April 20, 2024

To have healthy and strong bones you need to maintain a routine of exercise constant and a balanced diet. Only then will you avoid the development of osteoporosis in your body, according to the Osteoposis and Related Bone Diseases National Resource Center , in United States.

Specialists from the institute point out that exercise to strengthen bones also increases your muscular strength, coordination and body balance. The people who perform physical activity regular have a higher bone density, which prevents fractures and falls.

You may also be interested in: Resistance exercise for osteoporosis

The Osteoposis and Related Bone Diseases National Resource Center recommends the exercises where you have to support your own weight, for example running, climbing stairs, playing tennis and dancing, as well as lifting weights.

Get active and enjoy the experience!

On the other hand, Paul Rogers, director of Wellness Workshop , stresses that good nutrition with enough calcium and vitamin D is a great complement to the following exercises to strengthen the bones.

The specialist recommends performing aerobic impact exercise four days a week for 30 or 45 minutes. Meanwhile, practice weight training two days a week.

1. Squatting . Stand up straight with your legs at hip height. Bend your legs until your buttocks are at your knees. It is important that you do not flex your torso. Also, add deadlift to your routine, with some dumbbells.