How to Improve Bone Strength Without Causing Yourself Unnecessary Pain

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25th
Apr

How to Improve Bone Strength Without Causing Yourself Unnecessary Pain

Scheduling moderate exercise sessions throughout your week is important to your overall health.

Cardio, for instance, makes your heart health and promotes blood flow, while strength training keeps your muscles from weakening, leading to a sturdy, powerful frame.

But what are you supposed to do when you feel pain as you exercise?

For people with previous injuries or of a certain age, exercise causes undue stress on the body, leading them to feel pain when they carry out a new fitness regimen.

Good alternatives are exercises and techniques that have low-impact on the body. These lets the body have the necessary stretching and strengthening support to maintain health for years to come.

stretching and exercise

For Best Results, Go for Weight-Bearing Efforts

Studies show that the best exercises for building up and maintaining strong bones are strengthening techniques, which keep your muscles from weakening.

Weight-bearing exercises produce the best results, while also acting as the most natural remedy for the pain you could have during your rest days. Thankfully, you can choose from a number weight-bearing exercises, including walking, running or dancing.

jogging and running

While standing, when your feet and legs are tasked with supporting your weight, your bones become stronger.

Ergo, you need to do activities that force your body’s muscles to work together. These include resistance exercises which make tendons do their job (keeping your muscles attached to your bones). What’s better is these also boost your bone strength along the way.

And even though all forms of physical activity will help you stay healthy, it’s smart to keep your bones fit so they can do what they’re supposed to and help you reduce the risk of falling and potential injury.

Moreover, these improve steady balance, coordination and proficient stamina. And having these will reduce your odds of falling, making you feel more confident when performing your daily tasks.

balanced-diet

But remember, a fitness regime should be complemented by a healthy, balanced diet and of course you should avoid potentially dangerous or harmful situations.

Building Strong Bones During Adolescence Helps You Later in Life

Muscle and bone development that happened during your younger years will undeniably create a powerful skeleton, placing you in a better position in dealing with bone loss.

While the most prominent bone-building years are through age 20. But after 35, bone loss increases as you age.

This is where exercise comes in. Moderate exercise each week can help stall bone loss, even in people who may later develop osteoporosis.

But for bone strength, long exercise sessions don’t have to be the answer. Stimulating your body with brief spurts of high-impact exercises is sufficient in raising your heart rate and enforcing muscle strength, which in turn strengthens bones.

exercising

In other words, anything that may involve running or jumping can give your skeleton a jolt that’s necessary for keeping your body frame in check.

Try something like running up a flight of stairs, causing a chain reaction in your connected bones going both up and down the staircase. However, if this routine is too strenuous, you can simply walk up and down the stairs.

A word of caution: if you’re of the age where fractures may occur, take it easy on the higher impact exercises and focus more on the strength-building, low-impact activities.

walking-or-running

Walking and stair-step machines may, indeed, help prevent bone loss on their own, improving your balance and muscle strength in the meantime.

Do muscle-strengthening activities at least two days a week. For strengthening bones, we suggest the following:

Resistance strength training, or weightlifting;

Climbing stairs;

Taking on moderate loads, such as groceries;

Using resistance bands during workouts;

Intense gardening; and

Cross-training machines

You may always be in fear of falling. This is perfectly normal. Studies show that in a majority of seniors, this fear presents itself quite frequently.

But don’t let this fear grip you. If you stop moving altogether, you’ll inevitably start to lose strength and balance in your entire body frame, making you more susceptible to falls or bone fractures.

Apart from staying active, we recommend these exercises which involve a combination of strength, balance and endurance training to prevent falls:

Body-weight training

Flexibility maneuvers

Tai Chi

Walking, brisk or normal

Light dancing

Light aerobics

Stair-climbing

Simple cross-training machines with light weights

endurance-training

Try These Myriads of Gentle Exercises for Reducing Pain

Go a step further and create dynamic routines that will keep you going for weeks!

For low-impact sitting exercises, why not try the upper body twist. While sitting up straight in a sturdy chair, cross your arms over your chest and twist slowly from one side to the other to rotate your spine and upper torso.

Further, engage your legs by trying some hip marching. Sitting in the same chair, upright with hands on your knees, lift each leg with your knees still bent. Or, go for some basic ankle stretches by extending your leg outward and slowly rotating your ankle clockwise, then counterclockwise.

hip-exercises

Complement these with some strength exercises: mini squats, calf raises, sideways leg lifts, or wall press-ups.

Enhance your coordination and balance with these sets: sideways walking, the simple grapevine, or the heel-to-toe walk.

Feel more loose and relaxed in your skin by incorporating these flexibility exercises: the sideways bend, the neck stretch, or the calf stretch.

If you’re trying to prevent the onset of exercise-related pain, finding useful methods that still make an impact for your overall physical fitness is key.

And stopping an exercise regimen altogether can wreak havoc on your body, thereby leading you down a path of potentially greater pain.

Try these routines and find the best of both worlds!

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