You know how things in life really work. The older we get, the more we need to avoid stressing our bodies, especially our bones.
Bone weakening is considered a part of the ageing process. Some things are natural, but sometimes, too much pressure, and we could experience the worst-case scenario.
A sedentary lifestyle can highly raise the risk of developing degenerative bone conditions such as osteoporosis. How can you avoid this?
Here is what you need to know.
An Exercise Routine: Short Sessions Are the Best
Developing a degenerative bone condition means that any time your bones could break from a fall, or worst, just a stretch. Older people need to exercise as much as young ones, but only if they don’t push themselves too hard.
New research sheds light on the matter: should older people follow an exercise routine, and what’s best for them?
Study insights
Researchers have found the exercises that contribute the most to overall bone health. They believe that regular sprint, strength, and impact-type training, including high knees, running, jump squats or jumping jacks, might prevent a big enemy: bone deterioration in older people.
Tuuli Suominen, a Doctoral Researcher at the University of Jyväskylä (Finland), explains:
“Part of the age-related bone loss is probably explained by reduced levels of physical activity; […] intensive, bone-loading exercise typically decreases with age.”
A decade of data
The recent research is based on a sample of 69 men between the ages of 40 and 85.
Every participant was featured in a follow-up analysis that lasted for a decade.
Age is significant. For example, middle-aged participants appeared to gain the most from high-impact training.
On the other hand, the elderly ones seemed to get well with strength training. Researchers explained that both categories showed much higher benefits to those belonging to a control group.
As per the new research findings, here are the best strength exercises:
- arm curls;
- lifting your body weight;
- lifting weights;
- wall push-ups;
- using a resistance band;
- overhead arm curl.
And the best high-impact exercises are:
- jumping jacks;
- running;
- plyometrics;
- some types of step aerobics;
- racquetball.
Remember that it’s always best to discuss everything with your doctor or a specialist about the best exercise routines you can follow based on your medical record.
