Sekainow.com Usually people who have aged bone health becomes fragile and old This is why many elderly (elderly) suffer hip fracture, knee injury, or often fall. But do not worry because there is proper exercise to maintain bone strength while preventing osteoporosis. The trick is to do weight training !
According to a study by a team of experts from the University of Missouri, weight training turned out to be one of the best types of exercise to treat bones and muscles. From this study, it is known that weight training is able to control the levels of sclerostin while increasing the production of special hormones that play an important role in bone growth.
Sclerostin itself is one of the natural proteins in the human body. If the levels of sclerostin that accumulate in the bone has exceeded the limit, your bones become more susceptible to the experience of thinning. While a special hormone called IGF-1 is responsible for maintaining bone growth.
That way, this exercise can help prevent symptoms of osteoporosis and maintain bone strength early on. You who have been diagnosed with osteoporosis can also delay further bone damage by doing weight training.
Make no mistake, weight training is different with lifting weights. This exercise includes physical activity that requires you to withstand the burden of the body using the muscles and leg bones or hands.
Here are all kinds of weight training grouped by impact. High impact means while exercising, your feet barely touch the ground or just touch the ground in an instant. Conversely, low impact means when exercising one or both of your feet tread the ground well established.
- Low impact exercise
Walking (outside or on a treadmill)
Road with elliptical trainer tools
Dancing (eg poco-poco or salsa)
Yoga
Tai chi
Pilates
- High impact exercise
Brisk
Jogging
Run
Jump rope
Mountain climbing
Climbing up the stairs
Before you try a good sport for bone health, you should consult your doctor or exercise coach first. The reason, the above exercises are prone to injury. Especially for the elderly as well as people who have been diagnosed with osteoporosis. You may be taking drugs that have an impact on your coordination and balance.
Your doctor or trainer will suggest the most suitable and safe weight training method for your physical condition. For example low impact exercise.
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