Bone Health: 8 Workouts That Strengthen Your Bones (PHOTOS)
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Strong bones take work. Aside from adequate vitamin D and calcium, bones require challenging, weight-bearing exercise to remain sturdy. Easy, light workouts won't do the trick.
"The exercise must place a load on the bone that's heavy enough and different enough to stimulate a bone response," says Robyn Stuhr, American Council on Exercise spokesperson and clinical exercise physiologist.
If you're not worried about bone loss because you're a male or young, keep in mind that weak bones can strike at any age and occur in both men and women, according to the National Osteoporosis Foundation. In fact, 20 percent of those affected by osteoporosis are men.
Bones most at risk for osteoporosis include the spine, hip and wrist. Fortunately, working out with resistance (for example, your own body weight, tubing, dumbbells, medicine balls) and regular impact-based cardiovascular exercise can help. However, a bone-strengthening routine requires some specifics.
Troff said on 30 Thursday 2010 pm31 8:16 pm:
If your squats don't make every part of your body feel like it's about to explode you're not doing it right.