There are those that require
body for performance. Examples of aerobic exercises that help
include walking, water aerobics (also known as
aqua aerobics) and step aerobics
. These are actions you do on your leg
with bones supporting your weight
. Walking, jogging and stair climbing
examples. They work
directly on the bones in the legs, hips
and lower spine to slow mineral loss. If you >> << osteoporosis, walking - preferably at least
miles a day - it is generally better
bearing exercise, so that minimizes jarring to
bones. designed
on weight loss and muscle redesign
and hence a lesser demand for skeleton >>. << Another benefit of aerobic exercise
is that if done correctly, then
is a low impact exercise is better
joints and bones. Water aerobics in
in particular, has minimal impact on bones and joints
. In addition to aerobic exercise
Tai Chi and other similar
martial arts, dancing and hiking
encouraged. Also called
weight training, weight training >> << uses various means of resistance, such as
free weights, weight machines,
gum and water exercises to strengthen
m ' muscles and bones in the
arms and upper spine. It can also work
directly on the bones to slow mineral loss
. If you have osteoporosis, you need help
doctor or physiotherapist to develop
strength training program, which includes
correct methods and approaches for
your degree of bone loss. These >> << carries primarily work on the muscles
rather than bone. Studies show that muscle strengthening
,
back may help treat osteoporosis by maintaining or improving
posture. This is because >> << stoop caused by osteoporosis fractures compression >>
<< cause increased pressure along the spine,
leads to more compression fractures.
Exercises that gently arch your back
can strengthen back muscles
minimizing the load on the bone. It is usually
said that measures like yoga and Pilates
not suitable for building
healthy bones, but like many overly general statements
This generalization is
closer look. There are many >> << factors involved in the exercise - time
intensity, frequency and duration
name a few. To say that yoga is not good >> << bone building itself is not a >> << a true statement. Ask a question >> << What is yoga activity compared with? Compared to lying in bed, watching TV or
sitting at the computer data entry, yoga
probably a great form of bone building exercises.
, There are different types of yoga, and some classes
yoga can be quite intense. Is yoga postures where you sit or
lying on the floor and relax, and
other yoga poses to do things like balance
on one leg, holding >> < <other leg behind you with one hand. Poses, as the latter may include
quite a bit of weight bearing. If you can not do exercises for weight lifting
through scoliosis or fibromyalgia
pain, general conditions in women with osteoporosis >> << You can view
try something less stressful such as
yoga or Pilates
Dancing as
aerobic exercise using large muscle groups
in a continuous, rhythmic fashion >> << for long periods of time . This
good exercise for people with osteoporosis
because of >> << mechanical loads that supporting activities
causes your bones and muscles work against
gravity to become more dense. Dancing
may also improve blood circulation, muscle tone and
, increase flexibility coordination and balance. Research
Mayo Clinic show that 10 minutes
continuous dance can be written
30-80 calories per person 120-130 pounds >> << and 45-120 calories
someone weighing 200 pounds. Slow foxtrot >> << can not be harder than walking >> << and 30 minutes cha-cha or samba
provides an equivalent level of moderate aerobic workout. As
any form of exercise, dance
useful only if it is done on a regular basis >>. Physical activity
<< participate in gardening requires
body movement that expends energy. This
or other form of exercises that help
slow the loss of muscle mass, decrease
joint and muscle pain and strengthen bones. Even
short periods of gardening during the day can add up to 30
minutes of moderate physical activity. Be sure to talk with your doctor before
start new exercise or activity. Good body mechanics
- correct posture and correct movement >> << - help protect your bones
but you gardening outdoors. Correct alignment relations >> << head
shoulder, spine and hips each other >> << puts less load on the spine and helps
good posture. Standing or sitting in >> << fell forward head position, bending
. forward or twisting puts pressure on the spine >> << that may be harmful. Remember that the goal is to move. Even the simplest things can make a difference
Example: >> << Pace while you call, do not sit
.
If you have a wireless
the drug lasix phone >> << to walk while talking. Walk
to the TV to change >> << channel rather than using the remote control. Park
more of a destination
in large parking lots. Explore around the block
time. If things do
other help you stay
active, consider joining exercise
group as mall-walkers program >> << walking club, a local dance class, or
find a partner on foot to meet >> << fixed time every week. Remember to be smart
to increase the implementation of goals and activity levels, as well as
to keep a good relationship. Raise and lower the weight slowly
maximum muscle strength and minimize the risk of injury >>.
<< The best perform your resistance training every third day. This will give your body chance to recover
.
Avoid rowing machines - they require a deep forward bend >> << that may cause >> << fractures of the spine. Stiffness
morning after exercise is normal. But if you're in pain more >> << next day, swollen joints,
or are you limping, stop the program >> << until you re comfortable, and reduce
your weight and repetitions at 25%
50%. If the bones, joints, muscles or pain
severe, consult a doctor. If >> << specific area of your body feels pain right >> << after training, apply ice for 10
to 15 minutes. Wrap ice in a towel or
bag or simply a cold soda bank >> << place. Change << normal >> to make it more interesting. For example >> << if your strength potential
The program includes 12 separate exercises,
to six in one session and another six on
next >>. <<