November 26

Following these strength training exercises will help you retain your bone health

first_imgAs we age we start losing bone mass, so you do need strength training. Daily errands and tasks involving housework, gardening, and shopping, besides taking a walk or heading to the gym makes up an active day. Your 30 minutes of cardio should be weight-bearing like walking, jogging, dancing, or aerobics. Cycling and swimming are non-weight-bearing which may not help increase bone density though they have other benefits.Strength training can be done either through body-weight training like yoga and other forms of body-weight work, or by carrying external weights like dumbbells and barbells.Also read: Here’s how you can add years to your joints and move around pain-free even as you age Ideally, strengthen all the major muscle groups at least twice a week. Make core training a part of this routine. Take a look at these:Squats: Imitate the movement pattern of sitting. Stand with your legs hip-width apart. Keep your back straight and chest up as you push your hips back to squat low. Exhale, lift your body to a standing position by pushing through the heels. Make sure your knees don’t extend beyond your toes. Once you familiarize yourself with movement pattern, carry a 3 or 5 kg dumb-bell in each hand and execute the exercise at least 16 times. More can be done under a trainer’s guidance.Push-ups: These can be done at the beginner level by resting on your knees. A full push-up is executed resting on your feet and hands. Take your chest towards the floor and as you exhale push up and away by straightening your arms. Do 10 to 16 reps if you are a beginner.advertisementAlso read: Stuck in a fitness plateau? 5 ways to easily overcome it  Planks: Lie face down on the mat and raise your body up resting on your elbows and your forefoot. Squeeze your thighs and glutes, and hold for not more than 30 seconds and repeat thrice. This exercise is great for the whole body, especially the core, the spine, and the shoulders.last_img read more