A Workout That Helps You Grow Stronger Bones
The human body is probably the greatest miracle considering the ominous amount of secrets it withholds inside of it. Take for example the various world records within the Guinness Book of Records which mentions amazing feats humans have delivered over the years.
In this post, we would like to bring to your attention some natural ways and a dedicated workout that focuses on making your bone structure stronger. So stick around as we unravel one of the mysteries behind our existence on the physical realm.
In spite of everything, it all comes down to what lifestyle we choose for ourselves and the healthy choices that we make that can offer us benefit over time from the good decisions we take in our lives.
Exercises & Regimens That Promote Stronger Bones
- Brisk Walking: starting out with something that is not too specific and which never got old with time, walking is still considered one of the best workouts by doctors and health professionals across the globe. Research has found that walking 4 hours per week reduced the risk of hip fractures in women by 41%. Brisk walking is the ideal selection here, you can do it anywhere you go and at any time regardless of place, space, and time.
- Dancing: not only is it good for your heart and creating a better balance about yourself, but it is also great for building stronger bones. There are various routines and trends for you to try out such as East coast swing, foxtrot, Lindy hop, rhumba, salsa, samba, and tango. Whatever suits your mood the best, there are also aerobics and step classes that you might consider.
- Golf: for those who consider that golf is for the old and weary then think again, golf is a real sport. With 18 holes to score and covering a tenacious amount of distance in between them, playing golf can offer you a great upper-body workout. Same goes for your hips and spine as well.
- Hiking: the secret to increasing your bone density lies in bearing weight and the impact of the ground when it hits you freely. Going uphill and downhill all counts even more as it impacts your bones and improves their health. It is a great way to socialize and explore new landscapes.
- Racquet Sports: take badminton, tennis, and squash into account and you have all the right mix and means to augment your overall bone density. From your wrist, arms, shoulders and then down to your hips as well as spine all come into exertion every time you attempt a hit. Single matches are more preferable for bone health as it will have you in covering more ground per match.
- Tai Chi: this traditional Chinese exercise form blends in slow and graceful moves to build our limbs’ coordination as well as promote stronger bones. It has also been revealed by many individual studies to have prevented bone loss in many cases. A 45 minute daily tai chi routine is considered ideal for gaining bone mineral density on top of other health benefits as well.
- Weight Training: if you are attending a health club or some other form of resistance or strength training then there is great news for you. General Doctors and surgeons have been reported saying that weight training is great for stimulating bone growth in individuals. Choose your regimens that suit your fitness level and refrain from going overboard.
- Yoga: lastly who can deny that yoga is absolutely outstanding for increasing bone mineral density for your spine? It has been found that practitioners of this art are less likely to suffer from bone fractures including the wrists, spine, and hips. Many car accident doctors report that patients suffer the majority of the damages on to their wrist, spine, and hip due to poor bone conditions.
Natural Remedies You Should Consider
Mother Nature is a force to be reckoned with and you should use the strength it offers to boost your own physical fitness and general wellbeing. Here some natural ways to make your bones become stronger with time:
- Naturally grown vegetables are great for your bones as they offer you a tremendous source for Vitamin C as well as antioxidants to prevent bone damage.
- Organic protein consumption is important for healthier bones since 50% of all bones are made from them. Poor protein intake results in lower calcium absorption that leads to fragile bone formation.
- Food items that are rich in calcium should be included in your diet plan throughout the day. The general Reference Daily Intake (RDI) for most people is around 1,000 milligrams per day.
- Both Vitamin D and Vitamin K are essential for building stronger bones. Vitamin D helps your body to absorb calcium while Vitamin K2 assists in your bone formation as well as preventing them to lose calcium.
- At least consuming 1,000 calories per day should be on your schedule since anything lower than that leads to lower bone density. A well-balanced diet should at least provide 1,200 calories per day.
- Apart from calcium, food items that are high in Magnesium and Zinc values are also important. Magnesium helps convert Vitamin D to allow calcium absorption whereas small traces of Zinc helps in support the minerals in your bones.
- Well known for their anti-inflammatory effects, the Omega-3 fatty acids are splendid in protecting your bones to lose their density during old age. The best aim is to have an omega-6 to omega 3 ratios of 4:1 or lower.
- Soaking up the sun is a great source for Vitamin D. It not only increases bone density and helps the absorption of calcium within the body, but it also enhances muscle function that reduces the risk of falling.
We hope this post was able to offer you some understanding as to how you can help yourself to grow stronger bones. Bones are an essential part of our human body and without them, we cannot accomplish much in our lives. As a reasonable and sensible person, it is your duty to take great care for your own well-being and make better lifestyle choices. For more information and queries regarding the topic please feel free to lets us know of your views in the comment section below.