By Ms. Shalini Bhargava
Director at JG’S Fitness Centre
In an age of leading-edge medications and treatments which help to improve bone density, we frequently tend to overlook simple workouts and movements that can aid to reinstate and prevent bone density. Even though nutritive facets of nurturing bone health, like attainment of plenty of calcium, are very substantial, but positive ways to work out and move your body can simplify in generating the suitable weight-bearing load your bones need to get robust.
While working out is recognized to surge bone density and improve the total bone health, it is vital to note that not all bodily movements are equivalent when it comes to building strong bones or even to stopover loss of bone mineral or osteoporosis.
Tai chi is a very effective mind and body exercise that was invented in China as a form of martial art. Though it’s an acknowledged fact that working out by yourself won’t increase bone density, but tai chi does seem to slow the procedure of bone loss. An extraordinary workout for treating osteoporosis, it is a weight-bearing workout that comprises of supporting your body weight through your legs, feet, arms and hands. It is an enormously safe auxiliary to conventional workouts for maintenance of bone mineral density (BMD) in postmenopausal womenfolk. Bone mineral density is one of the important indicators of bone strength.
Tai Chi incorporates of steady and tender body moves, while meditating and breathing deeply. Nevertheless, tai chi may also improve stability, diminish occurrence of fall and increase musculoskeletal strength.
Pilates tones and strengthens your core, encircling abdominal, shoulders, back and pelvis muscles, actually refining your posture and stability. Pilates is an extraordinary skeleton-saving workout for those with low density of bone.
Below stated are a couple of Pilates moves which majorly help in refining bone density:
• Single Leg Kick: Strengthens back extensors that are the muscles involved to your spine that empower lifting and standing, along with solidifying glutes and hamstrings.
• Double Leg Kick: These movements help in generating extension in the thoracic spine that is your upper back, and open the upper trunk while engaging your abdominals, glutes and outspreading the shoulder belt.
• Shoulder Bridge: This form of Pilates benefits to fortifying your hamstrings and glutes along with engaging your triceps
Dolphin Plank Pose – This pose tones and strengthens the core, arms and thighs.
Begin the exercise in dolphin pose with knees bent. Walk your feet back until your shoulders are positioned straight over the elbows and your torso is corresponding to the floor.
Press your inward elbows and forearms firmly against the flat surface. By compressing your shoulder blades against your back, spread them away from your spinal column. In the same way, extend your collarbones away from the sternum.
While you press your front thighs upwards to the maximum limit, you must resist your tailbone in the direction of the ground as you increase it toward the heels. Uplift the base of your head away from the backbone of the collar and you must look straight down towards the ground, keeping the eyes and throat soft.
You must stay this way for thirty seconds to a minute. Then, release your knees to the flat surface by breathing out.
While walking is a prodigious way to improve your bone density, climbing stairs is considered to be one of the most advantageous and appropriate weight-bearing exercises. While walking is an excellent bone-building exercise, stair climbing takes a hotch higher in terms of putting more strain on your joints and muscles (in a good way) thus reducing your risk of falling and building strength. While you climb up the stairs, you must emphasis on your steadiness and efficiently work your joints and muscles. So, the next time you witness stairs next to an elevator, you must definitely opt for those stairs owing to the fact that you are not only getting your day-to-day physical activity in, but you are also increasing and improving your bone strength too.
Lifting of weights or performing exercises, are methods of resistance or strength training. One is exercising against some form of resistance — whether it is your own body weight, a set of free weights, or the heaviness of the weight machines — to stress an arrangement of muscles and bones. It is suggested that functional strength training at least 2 – 3 times in a week is vital to boost bone growth.
Choose from the aforementioned active exercises that are sure to rally your bone health.