With aging comes new worries. What once was no concern to you is now a major fear factor. For example, when you were in your 20’s the fear of falling was most likely not on the top of your anxiety list. However, in your 60’s, 70’s, 80’s and 90’s the fear of falling becomes more real. The good news is you don’t have to live out your golden years in fear. Activities, such as regular exercise, have been shown to reduce your risk of falling by almost 33.33%. And it’s not due to the fact that you are working out your muscles, but rather you’re strengthening your bones.
According to the experts at Harvard Health, there are six training regiments that play a key role in building your bones as you break a sweat.
6 Exercises that make for the best skeletal workout
1.) Resistance Training
Resistance training is useful whether you have been working out since you were born or just beginning to hit the gym. This form of training is clear-cut and simple. It literally means you are resisting some type of weight. Whether you’re using dumbbells or resistance bands, you are doing your bones a favor by participating in resistance training.
2. Weight-Bearing Exercises
Weight-bearing exercises, like resistance training, are straight-forward and crucial for your health and wellness. These exercises are activities such as, running, walking, biking, dancing, or playing sports. These exercises force your body to carry your body weight while working against gravity, which prompts your bones to grow.
3.) Impact Exercises
Depending on your view, impact exercises may not be very fun, but they are very beneficial. Impact exercises are actions such as box jumps. Impact exercises are any exercise during which you are forcefully pounding the ground. With each step you hit the ground hard, you are multiplying the weight-bearing effect gravity has on your body, which has pronounced effects on your bones.
4.) High Velocity Exercises
High velocity exercises take weight-bearing and impact exercises and adds a dash of speed. For instance, jogging or fast-paced aerobic exercises are great ways to bolster your bones.
5.) Dynamic Exercises
Dynamic exercises test your strength, agility, and stamina. They are composed of sharp, quick movements that are designed to challenge your capabilities. Many athletes, such as soccer players, utilize dynamic exercises. These exercises are proven to support your bones. If you’re not into sports, choreography requires the same level of dexterity.
6.) Balance Exercises
While balance exercises may not directly impact your bones, they do help improve your coordination and reduce your risk of falling. In this way, they serve as bone protectors. In addition, they are a great way to cool down after a long workout.
Well + Good
June 12, 2020