Weight-bearing exercises and aerobic exercise
You do not need special tools or equipment to strengthen your bones. Simple weight-bearing aerobic exercises such as brisk walking or light jumping are enough to help your heart beat faster and your bones become stronger.
Combining many types of exercise is the most effective way to improve or protect bone health, especially in the spine and hips. impact exercises such as walking or aerobic exercise are easy to do and have clear benefits.
If you want to improve your height, try higher-intensity stress exercises that increase bone density, such as jumping rope, jumping to worms, or sports with many jumping movements such as basketball, volleyball, tennis. When receiving soil after each jump, the bones will absorb body weight and react by becoming thicker and stronger.
Resistance training district (strength training)
Do strength training at least twice a week to protect bone health and maintain muscle mass. All forms of exercise are beneficial, but if the goal is to protect bones and muscles, endurance training is a must.
Strength training helps create mechanical forces on bones, whether through body weight, dumbbells or bares, and stimulates bones to develop thicker and firmer. At the same time, healthy muscles also support bones better.
If you are just starting out, focus on complex movements - affecting multiple muscle groups at the same time, saving time but still effective such as squats, deadlifts (lifting weights from the floor), thoracic or thoracic push-ups, and warm weight presses (kettlebell press).
Balance and stable exercises
This is an important group of exercises but is often overlooked when it comes to bone health. Balance exercises help prevent falls, the leading cause of bone fractures in the elderly.
You can start with simple movements such as standing with one leg, holding the balance for as long as possible (up to a minute), doing it three times a week. These exercises have been shown to help slow down bone loss in the hip area.
