If you’re步行, cycling orswimming经常对你有好处!你采取措施客ep your heart and joints healthy and to care for your mental health. But to keep your bones strong, you might want to mix in some weight-bearing exercise.
“For bone health, you need impact,” saidAnna Waterbrook, MD, a sports medicine physician atBanner – University Medicine Orthopedics Clinicin Tucson, AZ. “Low-impact exercises such as walking are good for your cardiovascular and joint health, but they likely don’t stress your bones enough to promote bone health in order to prevent osteoporosis and fractures.”
这是一些可以锻炼骨头的锻炼
将其中的一些活动添加到您的锻炼日常活动中可以帮助您保持骨骼的强壮：
- Running
- Racquet sports, like tennis
- Volleyball
- 有氧运动课
- Jumping rope
- Gymnastics
- Jumping/plyometrics
- Push-ups
- 在崎terrain的地形上骑山地自行车
- 高强度抗性训练
“You want to create a rapid impact that’s at least double your body weight,” Dr. Waterbrook said. “And you should make your workout progressively harder as your bones and muscles adapt.”
If you do a lot of lower-body weight-bearing exercise, like running, it’s good to add in some weight-bearing exercise for your arms.
For older adults, some high-impact exercises may be too challenging or unsafe. Older adults might want to try racquet sports or aerobics classes, where they can start with low-impact exercise and gradually try to work in a bit of bone-building impact. They could also add short bursts of jogging to their walks. Dancing, hiking, stair climbing, body weight and resistance training are other good options for seniors.
举重也对您的骨头有益
Along with impact activities, the force you apply to your bones during resistance training can also help keep them strong. Dr. Waterbrook recommends lifting weights twice a week and targeting your large muscle groups with two to three sets. “Weights should be heavy enough to fatigue your muscles or push them to the point where you can do no more after eight reps,” she said.
She said women sometimes worry about bulking up from lifting weights, but that rarely happens—hormonal differences between women and men make it much more difficult for women to gain muscle.
And while it’s great to start lifting weights early, it’s never too late. One study, called Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation (LIFTMOR), found that exercises like deadlifts, squats and overhead presses can improve bone density in both postmenopausal women and middle-aged and older men with low bone mass.
Don’t forget about balance when you’re focusing on your bones
“Balance training, while not technically weight-bearing exercise, is also important for bone health,” Dr. Waterbrook said. And good balance can also help you avoid the falls that could injure your bones. She recommends walking heel-to-toe, balancing on one foot without shoes or socks and performing single-leg core exercises.
Dr. Waterbrook said if you’re new to weight-bearing exercise, don’t overdo it. “A little discomfort can be okay, but it is important not to injure yourself. And if you have any underlying health conditions or are new to exercise or weight-bearing activities, you may want to consult with a health care professional to ensure that you are starting and progressing in a safe and healthy way.”
The bottom line
在锻炼过程中增加影响活动，举重和平衡训练可以帮助您随着年龄的增长而保持骨骼的强壮和健康。如果你想vwin.comac德赢官方首页 about the best ways to improve your bone health, Banner can help.
