Weight-bearing describes any activity you do on your feet that works your bones and muscles against gravity. When your feet and legs carry your body weight, more stress is placed on your bones, making your bones work harder. Weight-bearing exercise after young adulthood can help prevent further bone loss and strengthen bone. As you age the muscular and nervous system change and reduce the ability of your body to activate your muscles. But with the help of some physical activity and exercise this process an be slowed down considerably with orthopedic doctor in Navi Mumbai tips and suggested exercise.
These exercises include:
- Brisk walking
- Hiking
- Jogging
- Dancing
- Tennis
- Badminton
- Hopscotch
- Stair climbing
Higher impact activities such as jogging and jumping rope, provide more bone strengthening benefits. But with aging we lose the energy and strength to do such exercises as there are many changes that take place in our body like once we reach the age of 35, we start losing half a pound of muscle and gaining one ad a half pounds of fat each year. At 40-50, the bone mineral density declines. And as we age towards 70 our strength reduces by 20 to 40 percent. With age the musculoskeletal system (system that includes your bones, cartilage, ligaments, tendons and connective tissues) also changes. There is a decline in muscle fiber numbers and size and loss of efficiency of the cardiovascular system over time. This is a natural/biological process and we can not stop it from happening. And as we age our daily activities also decrease leading in decline of flexibility and strength. But if we keep ourselves active this process can be slowed down.
Exercises that can be done if you have following medical conditions:
- Osteoarthritis: If you have Osteoarthritis, you can involve yourself in walking, biking, swimming and some stretching exercises.
- Lower Back pain: Walking, biking, swimming and strength training.
- Osteoporosis: Walking, biking, swimming, hiking, dancing, treadmill, and racquet sports such as tennis and badminton.
- Total Joint Replacement: Walking, biking, swimming, and play tennis or golf.
Conclusion:
Weight bearing exercise to improve strength are good for people of all age. It can be hard for seniors to build up their muscle mass, but resistance training will help them do this. And if we keep ourselves active, we can prevent ourselves from many diseases and it gives us more energy and greater self-confidence, enabling us to embrace our later years with gusto and take consultation with orthopedic hospital in Navi Mumbai.
