Tips for having healthy and strong bones
Did you know that bones are in a constant cycle of growth and recycling? And that, even if they fracture, they can return to their normal state, on a cellular level? Bones are living organs, just like any other in the body. Arteries nourish them, and the cells they're composed of have a complex life cycle, through which they are constantly built and regenerated.
Furthermore, if a bone breaks, it can be fixed and return to its pre-fracture state. The only thing that might change is alignment, if it ends up healing in a poor position, particularly in adults. Children are luckier, as their bones fuse and align with less difficulty due to their growth phase.
Up until adulthood, as is the case in almost every part of the body, growth outpaces the recycling or destruction of cells that compose the skeleton. From adulthood onwards, and even more so in old age, degeneration begins.
The good news is that we have a wealth of information that works in our favor and can help slow down the effects of aging.
Exercises and Sports to Maintain Bone Health
Unfortunately for naturally sedentary individuals, the way to keep bones healthy and strong, much like in all health-related cases, involves physical exercise. Here are some of the best activities to practice for improving bone health:
- Morning stretches: These helps awaken the body, activate it after a night of rest, and are very beneficial for bones and joints. If you've ever observed how cats stretch - true masters in the art of stretching - you'll see that the technique is quite similar.
- Squats: Focusing on the lower body, squats protect the knees from potential injuries. Three sets of 12 squats a day are sufficient to strengthen the glutes, legs, and increase bone endurance.
- Stair climbing, also known as "step" exercise: Stimulates the natural movement of the legs and strengthens the muscles, bones, and joints of the hips, knees, and ankles. The intensity of this exercise varies depending on the speed at which it's practiced. Of course, the best way to do it is by avoiding elevators and escalators.
- The remedy for everything: going for a walk. It's the cheapest exercise in the world, can be practiced in any season, alone or in a group, and can also be used to listen to music, learn a language, engage in interesting conversations with others, or even listen to audiobooks. Technology is on the side of walkers, and walking strengthens bones, along with other health benefits. Whether it's for commuting to work or as a daily habit, walking briskly for at least three-quarters of an hour is what experts at Juaneda Hospitals recommend.
Regarding sports, there are many myths as well as contraindications. Before diving into running, playing tennis, swimming, or climbing stairs vigorously, it's important to be sure about which sport is most suitable for our health, age, and physical condition.
Ideally, a health check-up should be performed before changing habits, and we must be very aware of our body's limits and from where it may be more harmed than benefited. Common sense and expert advice will make a difference in conducting a productive training or maintenance routine for everyone.
Share