19 Nov Healthy Bones Workout
Implementing a healthy bones workout helps to build bone strength and protect against bone diseases. Osteoporosis weakens bones and leaves our bones vulnerable to fractures (most likely in the hip, spine and wrist). The disease, which rarely shows symptoms, is triggered by genetics, diet, age, hormones and lifestyle factors, such as smoking.
But a little osteoporosis prevention goes a long way, and exercise can ward off this disease’s bone-thinning effects. Weight-bearing workouts, in particular, build skeletal strength, stimulating bone-cell activity, Weight training stresses the body, so it strengthens the bone to prevent further injury.
Start slow with your weight-barring exercises. High reps and lower weights.
Example:
- 3 x 12 Body weight squats
- 3x 12 body weight lunges (can add a 4-10kg dumbbell)
- 3 x 12 dumbbell bench press (4-10kg weight)
- 3×12 calf raises. Single/ double leg
- 3 x 12 seated row (start with small amount of weight)
- 3 x10 Hamstring bridges
- 3 x 12 Shoulder press (4-10kg weight)
- 3 x10 push ups (Can start on knees)
- 3x 30 second plank holds.
- The 3 represents the number of times you do each set of 12 exercises for example.
- Rest for 30-60 seconds between sets.
This workout can be done in your local gym, or if you have some of the equipment at home you can do it there also. To start with the repetitions are high and the weight is low (generally body weight). As you feel you’re getting stronger you can add more weight and lower the repetitions. Remember to stretch at the end of your workout, and don’t be afraid to ask any of our practitioners for help on their exercises.