Starting a Program for Bone Health FitnessA

n effective exercise program for bone health includes 30 minutes of weight-bearing activity, four or more days a week. To help you stay motivated, choose an activity that you enjoy. There are many activities that will get you on your feet and moving. These are the best legal steroids.

Your 30 minutes of exercise can be done all in one stretch or broken up into shorter intervals. A 10-minute brisk walk three times a day is a great way to get started.

If it is not safe to walk outside, walking throughout your house, climbing stairs indoors and even walking in place are all great weight-bearing exercises.

To really reap the benefits of exercise, you need to add flexibility and balance training to the mix. All exercise sessions should end with stretching. Increasing your flexibility improves your ability to move easily, can reduce your risk for injury, and provides mental relaxation benefits. Read more about alpilean.

Before choosing an activity, it is important to consider your risk of falling. Your doctor and a physical therapist can help you plan your exercise program. People with severe osteoporosis should be careful weightlifting with their arms while standing upright to avoid excessive spine compression (10-20 pounds may be safe). They should also avoid exercises that bend or twist the spine. Similarly, stationary bikes and rowing machines are not the best options for those with severe osteoporosis and contact sports should be avoided. Chair and corner wall exercises can be a safer alternative.

When people lose weight, they also lose bone. Low body weight at any age is associated with a greater risk for bone problems and fractures.

Very low body weight has increased consequences for women. Sports and exercise are healthy activities for girls and women of all ages. However, a female athlete who focuses on being thin may eat too little or exercise too much. The result may be long-term health problems and bone damage.

If young women exercise excessively, they can lose enough weight to cause hormonal changes that stop menstrual periods (amenorrhea). This loss of estrogen — the hormone that is necessary for maintaining bone mass — can cause bone loss at a time when young women should be adding to their peak bone mass.

A woman who misses several menstrual periods, sustains a stress fractures in sports, continuously focuses on her weight, or has a distorted body image should see her doctor right away.