5 Most Effective Exercises To Prevent Osteoporosis

Effective Exercises To Prevent Osteoporosis

Drinking milk alone will not help in building strong bones. Along with a diet rich in calcium and other minerals that are essential for the healthy development of the bones such as magnesium, phosphorous, copper, zinc, silicon and boron, you need regular exercises to prevent osteoporosis. Exercises not only help in building muscles. They also help in preventing loss of bone minerals and help in maintaining the healthy bone mass.

To Prevent Osteoporosis, Include The Following Exercises In Your Workout Regimen

Brisk Walking

Weight bearing exercises are workouts where your entire body weight is supported by your legs and feet. For older adults who have a higher risk of fall, low impact weight bearing exercises are ideal for strengthening the bones. These workouts are also considered safe for beginners. The simplest low-impact weight-bearing exercise for maintaining the bone density is brisk walking. 20 to 30 minutes of brisk walking daily on treadmill or outdoors helps in strengthening the bones. Moreover, brisk walking helps in improving your cardiovascular health.


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Brisk Walking

Jogging And Running

For people who are otherwise fit and healthy, high-impact weight bearing exercises such as jogging and running help in strengthening the bones and decreases the risk of osteoporosis. The weight-building exercises help in maintaining the normal bone building process of the body that helps in preventing loss of bone minerals.

Jogging And Running

Climbing Stairs

A simple high-intensity weight bearing exercise that we tend to overlook is climbing stairs. Climbing stairs help in strengthening the bones. It is also good for the muscles of the legs that help in reducing stress on the knee joints.

Do Dancing and Stair Climbing

Dancing

Dancing is a high-impact workout that is good for the health of the bones. To build strong bones, you can attend an aerobic dancing class. Dancing also includes stretching moves that help in improving the flexibility of the joints.

Dancing

Weight Lifting

Weight lifting not only helps in building muscles. It also helps in strengthening the bones. Studies have shown that training with weight significantly reduces the risk of osteoporosis. However, do not overdo. Resistance exercises two to three days a week is considered sufficient for strengthening the bones. Remember to work all the muscle groups for best result.

Weight Lifting

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    • PLEASE NOTE: MuscleXP Brand is owned by Emmbros Overseas. Across all Online Platforms, the orders are supplied directly by the company and therefore 100% original and does not require any authenticity check. None of the MuscleXP products come with any Printed Foil inside the Box. However, All Jars come with MuscleXP Printed Seal outside the Jar.
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