Absolutely! No matter how you like to stay active, you are benefiting your body. But if one of your health goals is maintaining muscle mass and strong bones, resistance training is the best type of workout to prioritize. "All exercise is good and the more you do it, the better it is for your bones—and for longevity! Since my patients tend to be postmenopausal women, and therefore in a time of their lives when they are losing muscle along with bone, I strongly encourage adding resistance training to their exercise regimens. So many people walk, do yoga and garden—it's not enough! To retain, and even gain, muscle is really beneficial for bone health," says Dr. Janet Rubin, MD, an endocrinologist and professor at the University of North Carolina School of Medicine.? SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week ?
What Factors Affect Bone Health the Most?
AgeGenetics and family history of osteoporosisSize of your skeletal framePrevious bone injuries, including fractures and breaksMalnutrition or a lack of calcium in your dietHormonal imbalancesThyroid problemsSmoking and substance abuseCertain medications
Related: Over 60? Doctors Say This One Daily Drink Could Be Weakening Your Bones
Why Is Resistance Training Good for Bone Health?
With all this in mind, there's one exercise move that Dr. Rubin says is especially beneficial for bone health, and it does not require any equipment: the plank. "It's simple and can be done even with spine osteoporosis," she says. If doing a plank is inaccessible to you right now, she says you can reap similar benefits by doing a plank against a wall while standing. Below are the instructions for how to do a proper plank, strengthening your bones in the process.
How To Do a Plank Correctly
Get down on all fours, placing your hands under your shoulders. Put your palms flat on the floor and rise up to your toes.Hold this position for as long as you can. Aim for 15 or 30 seconds to start, and over time work your way up to one minute or even longer.To modify the move and make it easier, bring your knees to the floor while holding your plank. To make it more challenging, dip your hips to the left and then to the right as you hold your plank.The plank isn't the only workout move Dr. Rubin recommends for bone health. She also recommends squats because they strengthen bones in the spine and lower body and are also a functional movement; when you pull your body up from sitting down, you're using the same muscles as when doing a squat.Related: After an Osteoporosis Diagnosis, I Increased My Bone Density Naturally—Here's Everything I Did
Which Exercise Moves Should You Avoid To Protect Your Bones?
"These exercises can [increase the] risk of compression fractures or broken bones in the spine," she says. Examples of these types of exercises include sit-ups and any yoga poses with spinal twists, which Dr. Wheeler says should be modified.
It's empowering to know that you have the ability to get stronger as you age, not weaker. "In this century, so many of us will get into the 80s and 90s, and it's important to be functional to make these years happy," Dr. Rubin says. "We have to put in the work. Exercise is the work. Do the exercise to be strong."
Related: The #1 Best Strength-Training Exercise for Bone Health, According to Personal Trainers for Seniors
Sources
Cleveland Clinic. "8 Tips for Healthy Bones."Dr. Amber Wheeler, MD, endocrinologist and advisor for Hey Freya.Dr. Janet Rubin, MD, an endocrinologist and professor at the University of North Carolina School of Medicine.Johns Hopkins Medicine. "Osteoporosis: What You Need To Know as You Age."National Institute of Arthritis and Musculoskeletal and Skin Diseases. "Exercise for Your Bone Health."Hence then, the article about the one simple workout move an endocrinologist is begging people over 50 to do for bone health was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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