Exercises for bones and joints. Simple and Effective Exercises for Osteoporosis Exercises to Increase Bone Mass

Strong bones are the foundation of a healthy and athletic body, ready for an active and long life. Find out how nutrition and exercise can help keep bones strong at any age!

Surely you think that you are too young to seriously worry about the health of the skeletal system, but I hasten to warn you. Sleighs need to be prepared in the summer. By the age of 18, about 90% of bone tissue has been formed in the body. At 30, the chances of strengthening bones and increasing their mineral density tend to be zero.

Fortunately, nutrition and physical activity have a huge impact on bone strength and provide an opportunity to make them even stronger. Start strengthening your body's foundation today by making the right nutrition and training strategies a habit!

Calcium: cement of the skeletal system

Bone is a living tissue that is constantly being renewed. The restructuring is due to the destruction of the old and the addition of new fabric. The cycle of resorption and osteosynthesis is called remodeling. If you eat and exercise normally, the body increases its bone reserve up to thirty years.

By the age of thirty, resorption catches up with osteosynthesis, and soon the balance of remodeling becomes negative. Destruction begins to take precedence over creation, but lifestyle and dietary patterns help maintain bone health, mineral density, and strength.

It is logical to assume that if you did not reach the peak of bone mineralization at a young age, the risk of health problems increases. The results of a study published in the journal Science and Medicine in Sports and Physical Education showed that 22-50 percent of female athletes have signs of osteopenia (decrease in bone density).

Since 99.5% of the total amount of calcium in the body is found in the bones, it is not difficult to conclude that calcium plays a key role in optimizing bone architecture and strength. To cement the skeletal system, Martha Pyron (Ph.D., Sports Medicine Specialist, Institute of Medicine in Motion, Austin, Texas) recommends that women get at least 1200 mg of calcium per day.

There is a lot of calcium in dairy products (milk, yogurt, cheese), in cruciferous vegetables (broccoli, pak choi), in soy products (tofu, edamame, seitan), in ordinary beans. If your diet is lacking in these goodies, look into nutritional supplements to help cover your daily calcium requirement.

From a wide range of dietary supplements, choose drugs that include calcium carbonate or citrate. In this form, calcium is best absorbed.

Vitamin D: the right hand of calcium

It facilitates the absorption of calcium by bone tissue and thereby makes the bones stronger. Unfortunately, few foods can boast enough vitamin D, and this is a problem.

The good news is that sunlight is the best source of vitamin D. Under the influence of ultraviolet radiation in skin cells, a cascade of chemical reactions is triggered, during which the precursor of vitamin D, 7-dehydrocholesterol, is converted into the active form of vitamin - calcitriol. Calcitriol acts as a hormone: it stimulates the synthesis of calcium-binding proteins and thus improves its absorption by bone tissue.

It would be great if it was enough to get out into the sun! Lifestyle, geography of residence, skin pigmentation and protective creams - these factors prevent the penetration of UV rays necessary to start chemical reactions. As a result, most of us become deficient in vitamin D. Dr. Martha Piron recommends supplementing with 800-1000 IU per day.

To improve absorption, choose vitamin D3 supplements, known as cholecalciferol. When it comes to absorption, it is a hundred times better than vitamin D2.

Strength training: the final chord

Strength training increases bone mineral density and strength. This is because lifting weights puts a lot of stress on the bones. To adapt to such stress, the body increases the division of cells responsible for the formation of new bone matter. As a result, bone density remains at the same level and even increases.

Try to devote at least 2-3 hours a week to strength training. Bodyweight push-ups and squats will work as well, as will other exercises that stress the axial skeleton and make it tense. Jumping rope, walking and jogging are good ways to maintain bone mineral density.

Outcome. Be active, be strong, lead a healthy lifestyle - and your bones will thank you!

You can increase bone density not only with the help of special drugs or proper nutrition, but also with the help of strength training and jumping.

Osteoporosis(lat. osteoporosis) - a chronically progressive systemic metabolic disease of the skeleton or a clinical syndrome that manifests itself in other diseases. It is characterized by a decrease in bone density, a violation of their microarchitectonics and an increased risk of fractures.

This is a rather unpleasant disease, and it is not immediately diagnosed. As a rule, this problem is more female than male, but this does not mean that men can relax. The bone density of adult males typically decreases by 0.4–1.5% per year.

A recent study by Pamela Hinton and colleagues at the University of Missouri and published in the journal Bone compared the effects of different types of exercise (strength training and jumping) on ​​bone density in men. As a result, it turned out that not just strength training positively affects bone density, but also two key factors: concussion and weights, which affect specific areas with the most vulnerable bone tissue, such as the hips and spine.

Most studies show that athletes who do strength training have greater bone density than those who do resistance training. Runners, on the other hand, receive the second type of load - the impact of concussion with each step. As a result of her research, Hinton found that this type of load also has a beneficial effect on bone tissue and the bones of runners are not inferior in density to the bones of those who prefer strength training. But for cyclists, the second type of load - the impact of concussion - is softer, therefore, their bone density is lower than that of the athletes mentioned above.

It turns out that running training will help increase bone density (especially in the lumbar spine) after six months. Strength training or weight training also contributes to overall improvement and helps to strengthen the problematic part in the hips. For example, this is perfect for option with two strength training per week that focus on loading the lower spine and hips - squats, modified deadlifts and military presses.

How to do the military press

Program with three jumping workouts per week may consist of mixed exercises: jumping on one and two legs alternately and in different directions, squatting on one leg from an elevation, jumping over obstacles, and so on. You should start with 10 repetitions of five different jumps. Research shows that the most beneficial workouts are 40 to 100 jumps.

Example of box jumps

Other types of exercise that will help strengthen bones include: dancing, tennis, hiking, jumping rope, stair climbing, stair climbing, elliptical training, tai chi, yoga, basketball, football, golf, hockey.

Osteoporosis is an extremely unpleasant disease. Remember this and take care of your health and body in advance.

Thinning bones and weakening joints force a person to look for options to help strengthen them. When confronted with articular pathologies such as arthrosis, osteoporosis and arthritis, people remember the measures to prevent these ailments late. That is why, in order to prevent them, you should pay attention to your diet and lifestyle, take vitamins to strengthen bones, and use healers' recipes.

How and how to strengthen bones and joints?

Bone disease goes unnoticed and does not show up until a certain point, but when the pain increases and discomfort arises, it is time to act. Pain occurs due to the destruction of cartilage tissue and leads to limited mobility, which can lead to joint diseases and even dystrophy. If the problem is not serious and does not require surgical intervention, it makes sense to take care of your health on your own or under the supervision of a doctor. To strengthen the bones and joints does not require much effort and special preparation. In modern medicine, all kinds of medicines, simulators, exercises to strengthen the joints are used. Varieties of methods that effectively help eliminate the fragility and stiffness of the joints:

• drugs;
• folk remedies;
• exercises;

Each of the methods has advantages. To strengthen the bones of the entire skeleton, it is enough to consume the required amount of vitamins and minerals. It is also desirable to provide your body with physical activity and proper nutrition, to give up bad habits. But it is important to avoid excessive overloads, since you can only aggravate the situation.

Preparations

To restore cartilage tissues that have been destroyed, a number of medicines are used with a high content of vitamins D, E and group B. They help strengthen ligaments, bones and the entire skeleton as a whole. And also medicines should contain the following components:

• glucosamine sulfate;
• calcium in the form of an easily digestible form;
• vitamin D;
• collagen.

To renew connective tissue, zinc is required, which activates the production of enzymes for cell growth and integrity. When choosing a product, it is worth noting the content of boron and manganese in it, which improve metabolism, as well as copper - it will affect the production of collagen and elastin.

Help with folk remedies

Official medicine confirms the effectiveness and benefits of non-traditional methods of therapy. The use of any folk recipes provides for a preliminary consultation with a doctor. Often in folk medicine, infusions, ointments, decoctions, lotions, tinctures and many other options predominate. It is important to remember that it is necessary to use one medicine for no more than 3-4 weeks, because the body quickly gets used to it and the medicine will not work. During treatment with folk remedies, it is sometimes advisable to check the level of calcium, phosphorus and other indicators using a blood test. So you can regulate the rate and see if the chosen remedy helps, whether it has a positive effect on the body.

If the disease is serious and chronic, it is better to consult a doctor in a timely manner, rather than trying to be treated on your own.

Exercises

To maintain health and strengthen the body, many gymnastics and exercise therapy exercises have been developed. To begin with, it is enough to introduce morning exercises and walking, since a mobile lifestyle significantly strengthens joints and bone mass. If the bones are weak, it is worth starting with easier movements, which need to be strengthened over time. Jogging is also useful, but you need to listen to the body. If pain is felt in any area of ​​the body, in the joints or muscles, the load should be reduced. In most cases, gymnastics is prescribed by a doctor, and the level of severity depends on the nature of the disease and the degree of damage. Such exercises will help normalize the mineral composition of bone tissues, they are aimed at restoring and strengthening bones.

Products and proper nutrition

In addition to physical activity and medical means to strengthen joints, increase mobility and activity, you need to provide a diet with food containing the necessary vitamins, minerals and trace elements. Unlike diets and healthy eating recommendations, you can use any food of your choice. To get calcium, dairy foods should be introduced into the diet: cheese, milk, cottage cheese. With them, a sufficient amount of protein and Ca enters the body. Vitamin D, which is important for bones and joints, is found in seafood, liver and fish, and quail eggs. Citrus fruits and currants contain vitamin C, which is beneficial for the whole body. Cereals, eggs and meat contain phosphorus, which serves to restore bones. Useful products for joint diseases are also legumes, poultry, seaweed and nuts.

In women, bone density begins to decrease by the age of 40 and only gets worse after that. The probability of developing osteoporosis during this period is 50%.

You don't have to run or lift weights to build bone mass. Any kind of weight bearing - climbing stairs, holding a baby, or carrying grocery bags - helps prevent bone loss.

How to Increase Bone Density

This activity doesn't have to be boring. Start every day for 2 minutes to perform high jumps or jump rope. Find out what other activities strengthen bones. You do not need to go to the gym, you just need to stock up on kettlebells and leg weights.

Start with 1-1.5kg kettlebells, gradually increasing the weight. Between strength training, arrange one day of rest. You can do bone strengthening exercises while watching TV or even sitting at your desk.

forward bends

Sit in a chair with your back straight. Place your feet on the floor shoulder-width apart.

Holding a weight in each hand, straighten them in front of you with your palms inward, bend your elbows slightly and lean forward 8-13 cm. Then, on a count of 2, take your hands back as far as possible and hold in this position for 1. Then slowly bring your hands to the starting position for a count of 4. Repeat the bone strengthening exercise 8 times, rest 1 minute and do the next set.

Side leg raises

Starting position: lying on the right side with leg weights.

Bend your right leg under you, keep your left straight. Support your head with your right hand, and place your left hand in front of you to maintain balance. For a count of 2, lift your left leg about 60 cm off the floor, hold it in this position for a count of 1 and slowly lower it to 4. Do the bone strengthening exercises 8 times, switch sides and do the same with your right foot. Rest 1 minute and start the next set.

Bench press

Starting position: lying on your back, legs bent at the knees, feet on the floor. Take a dumbbell in each hand and place them along the body. Raise your hands up for a count of 2 (palms "look" down). Slowly lower them to 4 counts. Do the bone health exercises 8 times, rest 1-2 minutes, and do the next set.