Fitness Moves for Your Bones

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Fitness Moves for Your Bones

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The Practitioner

If you are a woman in your 30s, you begin losing bone density and it can even go downward from there. You have an enormous 50 percent chance of having osteoporosis all through your lifetime. However, you don’t have to be a jogger or weight lifter in order to build bone mass. Just any kind of activities that allows you to carry weights is enough. This includes walking up the stairs, or even carrying a baby or a stack of groceries. Those simple normal routines can advantageously help in putting off bone loss.

Building bones doesn't have to be tedious work. You should be planning you way to get more bone strength as you age. You can begin by jumping up and down or skipping for a few minutes each day. Or you can also opt to do these moves for healthier bones. No gym membership required. You’ll just need ankle weights and dumbbells with 2 or 3 pounds weight. You can slowly add more weight as you achieve more strength. Remember to do these every other day. You can perform these moves even while watching TV or sitting at your desk.

Exercise Number 1

Sit up straight in a chair with feet shoulder-width apart and flat on the floor. While holding a weight in each hand, raise your arms in front of you with palms facing each other and elbows slightly bent. Bend forward to approximately 4 to 5 inches. Pull your arms back as far as they will go, then gradually return to first position. Repeat this 8 times. Rest for 1 minute before you do another set.

Exercise Number 2

In this exercise, you will need ankle weights. Begin by lying on your right side. Bend your right leg under you and keep your left leg straight. Support your head with your right arm, and extend your left arm in front for balance. Raise your left leg about 2 to 3 feet and gradually lower for a count of 4. Repeat 8 times, then switch sides and do 8 repetitions with your right leg. Rest for 1 minute before you do another set.

Exercise Number 3

Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand and rest your arms on each side of your body. Lift the weights up, keeping your palms facing your feet then slowly lower back down. Repeat 8 times and rest for a few minutes, then do another set.

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Tags: • dumbbells • gym • jumping • strength • osteoporosis • bone density • fitness • watching tv •

• Information about Healthy Bones (bone health)

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