Exercises to maintain bone mass: All forms of exercise help strengthen the body, integrating both bones and muscles. You should start exercising continuously from childhood and continue forever. You must choose exercises that are appropriate for your age, environment, and take into account the capacity of your heart and lungs. For those who have never exercised before, you should start low and gradually increase to a sufficient level by exercising 3-4 times a week, 30-45 minutes each time, divided into 3 periods: warm-up, training, and muscle relaxation.
Easy ways to help make our bones stronger
Exercise regularly: Focus on regular exercise, whether it’s walking, UFABET, running, swimming, jumping rope, or cycling. You should choose a method that’s appropriate for your physical condition and age. Exercise at least 30 minutes to 1 hour a day, 2-3 times a week, and keep your weight in check.
Exercises that help strengthen bones:
The Bridge Pose , or lying on your back with your knees bent and your abs pulled up rhythmically, helps strengthen the muscles in your buttocks, hips, and core.
- Lie on your back or flat on the floor.
- Bend both knees, contract your abs, and push your hips up.
- Hold for 10 – 30 seconds.
Crunch or kneeling and lifting the body is an exercise that helps strengthen the core, especially the abdominal muscles.
- Lie on your back or flat on the floor.
- Bend your knees and place your feet hip-width apart, crossing your arms over your chest.
- Then lift your torso only in the upper back area, keeping your lower back on the floor and tensing your abdominal muscles.
- Start with 3 sets per day, 8-12 reps per set.
Plank is an exercise that helps with the metabolism and reduces excess fat. It is an exercise for the abdominal muscles and helps to align the spine in a straight line.
- Full Plank: Lie face down with your arms bent and palms flat on the floor. Stretch and push yourself off the floor. Hold for about 1 minute, tensing your abs, hips, and buttocks.
- Elbow Plank: Lower your elbows from the full plank position and place them on the floor. Lift your torso so that it is parallel to the floor. Hold for about 30 seconds. This helps to build abdominal muscles and exercises other muscles.
- The Raised Leg is an exercise that is often done after the Elbow Plank by straightening one leg and lifting the other leg up and holding for about 30 seconds, alternating.
- Side Plank is an exercise where you lie on your side with your legs straight, support your elbows on the floor, and place your other arm on your waist or behind your head. Lift your body above the floor and do it alternately for 30 seconds on each side. This exercise helps to exercise the muscles on both sides of the body and abdomen.
Eat foods high in calcium: You should eat foods high in calcium in order to have enough to build new bone to replace old bone that has expired, such as eating small fish, beans, sesame, green vegetables, and milk because it will help build strong bones and teeth.
Eat foods that contain vitamin D: because vitamin D is an important factor in calcium absorption and also helps maintain normal calcium levels in the bones. Foods high in vitamin D include liver, butter, egg yolks, salmon, tuna, and mushrooms.
Avoid smoking: Cigarettes contain nicotine that destroys bone strength and also blocks calcium absorption in the digestive system. Also, you should avoid carbonated drinks, tea, coffee, and alcoholic beverages because they help draw calcium out of your bones, making them thinner, which increases your risk of osteoporosis.