Fitness Buffhq shares how to modify your fitness routine to prevent bone loss over 60.
Growing older is a natural part of life. Aging has some aspects, especially for men over 60, that we don’t like. According to the National Institutes of Health, as we grow old, we start to lose more bone mass than we form. The small holes in our bones become bigger, and the solid exterior layer thins out.
In layperson’s terms, our bones lose density, which can lead to osteoporosis. Don’t worry. The good news is that you can avoid bone loss with regular exercise and sufficient calcium and vitamin D.
Regular exercise positively impacts your overall health, including increasing bone density, muscle strength, and balance,” says Fitness Buffhq, Just Fitness Hub. It also promotes joint health by improving fluid circulation, which avoids stiffness. Exercise also improves blood circulation, contributing to overall health. Not only that, staying active helps avoid muscle atrophy and reduce the risks of falls.
How To Prevent Bone Loss In Old Age?
Read on to learn all about the best fitness tips for men to modify their exercise routine to prevent bone loss in their 60s.
And when you’re finished, don’t miss the Japanese Secrets for a Long, Healthy Life.
# 1
Do weight-bearing exercises.
Weight-bearing exercises are aerobic exercises that you do on your feet. Some effective weight-bearing exercises are walking, hiking, and jogging. Any such physical activity can stimulate bone-building cells, which can help strengthen your bones. Moreover, research shows that walking is a highly beneficial exercise for preserving skeletal integrity. So, get in your daily steps!
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# 2
Train with weights.
To prevent bone loss, doing strength exercises with weights is necessary. This form of training requires you to lift weights or use resistance bands to increase muscle mass, promoting bone health and strength.
Research confirms resistance exercises are beneficial to aging individuals. According to a study reported in Endocrinology And Metabolism, resistance exercises performed by themselves or with additional interventions are probably the ideal method to boost bone and muscle mass for the older adult population, individuals in middle age, and postmenopausal women.
Read here Beginners’ Guide To Weight Training Over 50
# 3
Be mindful of your posture.
Most people don’t pay close attention to their posture on a daily basis. Maintaining correct posture ensures that your body weight is distributed as it should be, avoiding unnecessary stress in one area.
According to the Bone Health & Osteoporosis Foundation, you must align your body correctly. To ensure this, avoid hinging forward at your waist, a slumped posture where your head is too far forward, twisting your spine so you’re straining yourself, and any activity that requires you to reach pretty far (such as trying to grab something from a high shelf).
Find here the Right Posture Tips
# 4
Work on your stability and balance.
Working on your stability and balance is essential! Exercises such as yoga or tai chi improve your coordination and reduce your risk of falls. Moreover, science backs up the benefits of adding activities like yoga to your daily routine. According to research, just twelve minutes of stretching with some yoga poses can reverse bone loss due to osteoporosis.
Learn here Balance Exercises For Older Adults
# 5
Progress gradually, and carve out time for rest and recovery.
Resting and recovering is as necessary as lifting weights and exercising. Plus, progress slowly and don’t rush the process. Taking baby steps is the name of the game here. You can increase the intensity and the duration once you feel comfortable. This way, you reduce your risk of injury.
Learn here How to Start Exercising
Best Resource on Old Age Fitness
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
