Exercise is good for your bones, but not all exercise improves bone strength. Certain criteria must be met if your goal is to improve bone mineral density and build stronger bones. The exercise must increase force on your bones and surprise your skeletal system. Elliptical trainers provide non-impact, weight-bearing aerobic activity with lower joint stress than running. They can improve balance, coordination, muscular endurance and aerobic capacity, but after you’ve used an elliptical machine for awhile, it won’t have much effect on bone density.
A squat is a compound, whole-body exercise that targets the muscles in your lower body and back. If performed correctly, squats help prevent injuries, enhance sports performance, promote mobility, improve balance and strengthen bones that are at risk of weakening due to osteoporosis. By adding hand weights, you can increase the load on your bones and muscles to better improve strength.
Read the entire article now: Squats With Hand Weights by Cindy Killip
Only about 40 percent of older adults engage in regular physical activity and even fewer do strength training, according to the Healthy Aging Research Network. By incorporating resistance cord training into your morning routine, you’ll wake up your muscles and strengthen them. A resistance cord is an elastic cord with handles on each end. When stretched, the cord provides resistance, challenging your muscles to stretch the cord, as well as to stabilize against the elasticity. Many seniors enjoy using a resistance cord because it’s an inexpensive, transportable, easy-to-use tool for improving strength, flexibility and balance.
- The Range of Motion Exercises and Resistance Bands (cindykillip.wordpress.com)
- Women Need More Strength Training. (salusfitness.ca)
It’s a crazy, busy, multitasking world and time is at a premium. If you’re looking for ways to make your workouts more efficient, you may be tempted to wear a weighted vest. Weighted vests can help you burn more calories and increase muscle and bone strength, but if used incorrectly, they can hurt your back. Make sure you follow safety guidelines to minimize your risk when using a weighted vest.
Read more now . . . http://woman.thenest.com/weighted-vest-bad-back-20133.html
Every joint in your body has a specific range of motion. If your muscles are imbalanced or you experience periods of prolonged inactivity, your muscles and connective tissue may get tight and restrict a joint’s movement. Ideally, all of your muscles and connective tissue will be equally strong and flexible, so you can move your joints through their full range. Resistance bands are a good tool to improve range of motion, because they provide resistance to strengthen muscles, as well as support to stretch them.
When you move your body against gravity, you are doing weight-bearing exercises. The more of your body weight you support while exercising, the greater the weight-bearing benefits. Exercises in which your body is upright — such as walking, dancing and playing tennis — bear the most weight and will strengthen and support the muscles and bones in your lower spine. Some things to consider when choosing weight-bearing exercises for your lower spine include improving your hip range of motion, strengthening your core muscles, strengthening your lumbar vertebrae and evaluating your posture and gait.
You do front lunges multiple times a day — when you walk, run, play sports and get up from the floor. The front lunge with a twist is a weight-bearing exercise that strengthens muscles in the abdomen, hips, buttocks and thighs. Because it combines more than one exercise, it challenges multiple joints and muscles at the same time, improving neuromuscular control and functional strength. Adding a medicine ball increases the load, making the movement more challenging.