Many thought that the bone is a dense structure, but this is not true. Bone is a living tissue that will continue to experience growth. Ages 20 to 30 years is the period where most optimal bone density (bone most powerful), then declined slowly. Especially for women, there will be acceleration of bone fragility in the first few years of menopause.
An important component to nourish and strengthen your bones is to exercise and key to preventing bone loss is to do regular exercise. Here is some kind of exercise strengthens bones profit:
Stretching exercises
Nowadays, a lot of people who spend time just to sit. This habit can be a lot of pressure on the spine and muscles become tense.
Therefore, it is very important to do stretching exercises. While doing this exercise, you should stretch the muscles to the maximum point and hold for 15-30 seconds. Perform this exercise at least 3 times a day.
Exercise Heart
your bones will become stronger while getting the style press. Therefore, you need the kind of exercise such as walking up the stairs, jogging, brisk walking, jumping rope, tennis, basketball, squash, aerobics and football.
Strength Training
Strength training or weight training is a type of exercise that would increase bone mass. This type of exercise will improve bone mass. Perform this type of exercise 2-3 times a week with repetition of about 8 to 10 times. You should increase it little by little.
Exercise balance
you will be easier to maintain a balance of strength and flexibility. You need to get this so that you can work better and prevent you from falling. One of the examples of exercises you can do is to stand for half a minute with one foot. After that, replace it with the other leg. If you are easy to do, you can try it with your eyes closed. In addition to the exercise, there are many exercises that can balance you're trying to do.
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