Prolonged physical activity or lack of physical exercise can have a bad effect on your bone and joint health. Due to this, you may also suffer from other health problems. Due to being confined in homes or offices, people’s muscles and bones do not get enough exercise. We must remember that, like all other parts of the body, we should not neglect the health of our bones. Exercise plays an important role in these. Tell us why and how important exercise is to your bone health (how to increase bone density).
Sedentary lifestyle also gives rise to many more problems
With a lack of physical activity and pre-existing health problems, difficulties in performing daily activities can increase in the elderly. For which exercise is essential.
Lack of activity will not only affect bone health, but also the general health of people suffering from diabetes, cardiovascular disease and high blood pressure. This also includes the individual’s mental health. In women, conditions can become even more complicated. One such aging disease is osteoporosis.
Cases of osteoporosis are increasing in women
According to the latest WHO report, osteoporosis is the most affected disease in the world after heart disease. Women are more affected by this than men. Osteoporosis is also called a disease of hollow bones.
Due to lack of sufficient amount of calcium, vitamin D and other types of minerals in it, bones (density) become brittle. In this condition, the bones become so weak that even a small injury causes a fracture. In this case, the chances of getting a hip, wrist or spine fracture are maximum.
Exercise is necessary to maintain bone density
One of the main causes of osteoporosis is the lack of physical exercise. Both medical and non-medical aspects are taken into account in the treatment. The medical aspect includes medication and injections. Whereas a non-medicinal diet includes a diet rich in bone-strengthening exercise, calcium and a balanced diet.
Exercise is important at all ages for healthy bones. It is also important for the treatment and prevention of osteoporosis. Exercise can not only improve your bone health, but also increase your muscle strength, coordination and balance.
In fact, this is where your overall physical fitness begins. This helps prevent breakage caused by a fall or injury, or with less impact on the body.
Like muscles, when bones feel stretched, they are forced to bear more weight. These include weight-bearing (such as walking, climbing stairs, dancing, squats, etc.) and resistance exercises (such as lifting weights).
If you want to increase bone density, keep these things in mind
1 Contact a doctor
If you suffer from a chronic health problem, it is imperative that you consult your doctor and physical therapist before starting to exercise. Try simple exercises for at least 20-30 minutes every day and gradually increase it to maintain your joints and muscles.
2 balanced training routines
It is important to warm up before starting an exercise and cool down at the end. Other exercises, such as aerobics, can help build and maintain strong muscles. A balanced exercise routine will also support your heart health.
3 Morning-evening walk is necessary
The best aerobic exercise is walking. You can include morning and evening walks in your routine every day. In addition to this, you can also jump, skip, spot jogging, dance etc. But if you have pain in your joints, definitely consult a doctor before doing exercises like jumping.
4 Take care of vitamin D
Due to office jobs and staying at home all day, where we are less exposed to sunlight, vitamin D deficiency starts. Whereas sunlight is necessary to maintain the level of vitamin D in the body.
Make sure to sit in the sun for at least 15-20 minutes every day. If you have joint pain, it is important that you also consult an orthopedist for vitamin D supplements.
We hope that you can easily know the importance of physical exercise through this research. So you will be able to successfully step into a better life.
Also read – If you want to lose weight, dispel these 4 myths before dieting and exercising