Besides building muscles, losing fat and achieving a greater level of health and fitness, another major objective of regular exercise is increasing the bone density. The weakening and loss of bones with the passage of time is a natural phenomenon, however, no one wants to have weak bones at an early age, therefore, regular exercising is one way of making sure that it doesn’t happen.
At times it happens that despite of all the exercising, one experiences loss in bone density. This can happened due to several reasons. Regardless of whatever the reasons are, the lines below give exercising tips that ensure an increase in bone density.
1. Try New Body Movements:
Instead of following a steady workout plan that gives you only a certain type of movements to your body, you must try new movements to ensure increase in bone density. If your workout is primarily based on running, then try other forms of aerobics as well such as yoga, dance, tai chi, and so on to ensure that your body moves in different ways and experiences new ranges of motion. Such motions will ensure that the bones strengthen and the density increases.
2. Weight Training:
Before understanding the importance of weight training pertaining to increasing bone density, you must know about ‘weight bearing’. Bearing of weight refers to the ability of body to hold the weight, therefore, running is more weight bearing compared to swimming or bicycling. Hence, weigh training is a way of increasing the weight bearing capacity of the body that leads to greater increase in the bone density. If you find yourself feeble and unable to perform these exercises, then you can consume healthy pre and post workout meals and supplements to ensure that the body is able to perform weight training to the maximum.
3. Body Weight:
There are different types of exercises, which you can perform for various health objectives, however, if you wish to increase the bone density during the course you need to opt for activities that involve bearing of the body weight. Therefore, if you are a golfer then walk the course instead of sitting on a cart. Similarly, prefer some physical game instead of swimming as the latter bears minimum body weight.
4. Analyze your Gait:
The way you move and walk is also a potential contributor to the kind of bone density you have. Different parts of the body affect the gait and if the gait is not right it directly impacts the bone density. For instance, having tight calf muscles affects the way you hit the heel on the ground. Thus an improper hitting of heel can result in decreasing the bone density of the whole legs and the joints. Therefore, before anything have your gait analyzed by some expert and then go for particular exercise plan.
5. Add Balance:
Further to an improper gait, an imbalanced body is also one of the major reasons why there is no increase in bone density despite all the exercising. Moreover, an imbalanced body also puts the bones to the risk of fracture. Therefore, in order to prevent the bones from density loss and fracture, the best thing to do is to opt for exercises that bring balance to the body. For instance, you can use inflated half-ball, or wobble board to perform particular exercises or do the yoga’s Warrior III and Tree Pose to ensure a balanced body.
In a nutshell, it is imperative that you follow the aforementioned tips to ensure the fact that all your exercising results in an increase in bone density.