Sports To Improve Bone and Joint Health

Sports To Improve Bone and Joint Health
Each activity and body movement inevitably involves the bones and joints . Serves as an advocate for the body's bones and joints is important so that the bone can be driven by flexible . To maintain the health of both, is not difficult . First , fill the nutritional needs of bone and joints ranging from calcium , vitamin D , magnesium , glucosamine , chondroitin up . Second , perfected with regular exercise . Why is exercise important ? Apparently, beneficial exercise to keep the flexibility of the joints , strengthen muscles around the bones and joints , as well as maintaining bone density .
Sports To BoneNot only muscles that can become big and strong with exercise , the bones will be strong if trained with regular exercise . Research has shown that women and young men who regularly exercise appeared to have a bone with higher density levels . Regular exercise is also important to prevent the bone loss that commonly occurs with age . Strong bones now and later !
But , not all sports have the same function . The most appropriate type of exercise for bone health is weight - bearing exercise , sports and nature that makes you ' against ' gravity . This type of exercise for weight on the bones needed to encourage the development of strong bones and healthy .
Some examples of types of weight - bearing exercise that you can try include:

    weight training
    run
    climb
    jogging
    dance
Among other benefits , weight - bearing exercise can also help improve muscle strength and balance are important for preventing falls ( causing broken bones ) .
Sports To JointsLess active and less exercise it can make the joints become stiff and weak . It is related to the weakening of muscles and tendons ( tissues that connect muscles and bones ) . In accordance with its function to support the movement of joints and joints not so fast ' wear out ' , weakening the power of the muscles and tendons are then led to the disruption of the function and movement of joints . In addition , lack of exercise can also cause cartilage in the joints become stiff and shrink . As a result , the joint was no longer free to move .
To maintain healthy joints , choose the type of moderate-intensity aerobic exercise such as :

    bicycle
    jogging
    yoga
    stretching
Yoga can be an option as it involves a lot of movement of joints and beneficial to train the necessary balance to prevent falls . While stretching exercise is also important in order to keep joints limber .
How much is enough?Try to regular exercise of moderate intensity for at least 30 minutes each day and complete with weight training for 2 times per week . Not just for bones and joints only, exercise can also help train muscle strength and coordination , balance the body , and is important for heart health .
references:

    Exercise and Bone and Joint Conditions . American Academy of Orthopaedic Surgeons .
    Exercise for Your Bone Health . NIH Osteoporosis and Related Bone Diseases - National Resource Center .
    Ageing - muscles bones and joints . Better Health Channel State of Victoria .
    Exercise - Exercise 's Effects on Bones and Muscles . University of Maryland Medical Center ( UMMC )