Osteoporosis can be prevented by doing weight-bearing exercises, namely exercises that put impact on your bones and build your muscles. Some low-impact exercises like walking, though not necessarily power walking, or swimming will not help prevent osteoporosis. But they are beneficial for other reasons. A few days a week of weight-bearing exercise can go along way to reducing your chances of getting osteoporosis.
Cardio
Certain physical activities that raise your heart rate are considered cardio exercise. You should do cardio for 30 minutes daily, but make as much of this as possible weight-bearing exercise to prevent osteoporosis. Jogging, running, hiking and most sports that require standing and movement will count as weight-bearing exercise. Choose an activity that you enjoy and can do consistently for 30 minutes. Cardio machines like elliptical trainers and stair steppers are good too. Rotate your method of cardio every month, or cross-train during the week to stress different muscles and prevent adaptation.
Plyometrics
Plyometrics are high-intensity exercises that involve jumping. Plyometrics are good to do after a resistance training workout or between sets to raise your heart rate. Not everyone should try these, especially if they have knee or back problems, but most people can benefit greatly from plyometric exercises. Start with simple jumping jacks or box jumps if you are unsure how you will feel doing plyometrics. Do not continue if you feel pain in your joints. Most people are familiar with jumping jacks. You can start with as little as 10 jumping jacks and do two or three sets, or try 50 in a row if you are already active.
Box jumps are an exercise with which you may not be familiar. You will need a stable platform like an aerobic step with which to do box jumps. You can do jump ups whereby you stand in front of a step with your feet hip-width apart and then jump up onto the step. You would then step off the box and then jump back on. Or you can do jump downs whereby you step onto the box and then jump backwards onto the floor. Do two sets of 10 jumps. You can then combine the exercise and do box jumps up and down off the step.
Resistance Training
Resistance training or weight lifting is obviously a weight-bearing activity. Sign up for some sessions with a personal trainer if you are unfamiliar with the proper form of exercises. You can also ask for help at your gym in learning use the weight machines correctly, or you can try a resistance training group exercise class. It is important to do 2 to 3 days a week of resistance training to build strength and muscle, which will help prevent osteoporosis. Two days a week is more likely to help you maintain what you have than to gain more muscle tone. Even just doing some squats, pull ups, and push ups will be good for you.
Squats -- Stand with your feet shoulder-width apart. Put your hands on your hips. Bend your knees and stick your hips back. Lean forward about 10 degrees. Stand back up. Do three sets of 15 reps.
Push Ups -- Hold yourself on the floor face down on your knees or your toes with your hands directly below your shoulders. Squeeze your abs and keep your back flat. Lower your chest to an inch off the floor, allowing your elbows to bend and go out to the sides. Push yourself back up. Do three sets of 15 reps, or as many as you can do without breaking form.
Pull Ups -- Grab a pull up bar with your hands shoulder-width apart and your palms facing away from you. Pull yourself up until your chin is above the bar. Lower yourself back down. Do three sets of 15. If you cannot pull yourself above the bar, jump a little and hold yourself above the bar for 10 to 60 seconds to gain back strength. You can also search for a pull up assisting machine at a gym that will allow you to pull up only a portion of your weight.
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