Try These Weight-bearing Exercises To Help Strengthen Your Bones

The horror of osteoporosis has reached the lives of 10 million Americans

, and it may afflict the lives of 34 million more in the future. There are many options available to manage the disease including and osteoporosis drug which can reduce bone loss associated with breast cancer medication. However, the entire treatment requires not just pharmaceutical interventions but also proper diet, healthy lifestyle and regular weight-bearing exercises.

Weight-bearing exercise refers to an activity you do while on your feet and legs with involves the work of your muscles and bones against gravity. Your bones are subjected to tension brought by the impact of your weight and the pull of the muscle. As a result, your body responds by increasing your bone mineral density which strengthens your bones.

Below are some weight-bearing activities you can try:

Tai Chi and Yoga

Tai chi develops your coordination and the strength of your bones by doing slow and graceful moves. Similarly, certain yoga poses work your back muscles to preserve the health of your spine sharpens your balance, coordination, concentration and body awareness therefore preventing falls. It has been proven on researches that these exercises can significantly increase your bone mineral density.

Brisk Walking & Hiking

Among the well-liked fitness activities particularly in women are walking and hiking. Although brisk walking maximize the health benefits, you can slow down to the pace that your body can handle. Hiking is analogous to walking only with more force during uphill climb or downhill descent.

Golf and Racquet Sports

When it comes to sports, golf and racquet sports such as tennis and badminton are champions rallying your bone mineral density. You can imagine what all the walking, carrying the bag and swinging of the club does to the strength of your bones. During a game of racquet sports, striking the ball acts on your shoulder while running around and chasing the ball improves your hips and spine.

Before you begin any of those weight-bearing workouts, never fail to inform your doctor and ask if such activities will be alright for your condition. Furthermore, such workouts are not intended to substitute your medical treatment especially if it includes bisphosphonates like Fosamax. You may have heard of people filing a Fosamax lawsuit against the maker of the drug but that would not be enough reason to cease treatment especially if your doctor is unaware of your decision.

by: Ronald Redman

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