Dr Ismat Khoja

 | 1 minute to read

How to improve Bone Mineral Density

Injury prevention & Rehab
🦴Improving your bone density not only strengthens your bones to reduce the possibility of fractures, but increasing your bone density NOW will also reduce your risk of having osteoporosis later on in life too!

🧐How? 📖A study confirmed that 12 months of resistance training (3x/week) had a substantial effect on bone mineral density (BMD) and overall bone strength, which could assist lessen the incidence of osteoporotic fractures. A number of you may be saying, ‘This does not practice to me as i'm nonetheless younger’. It is well understood that peak bone density is reached fairly early in existence (20s-30s) after which hormonal modifications (females) and increasing age (males and females) result in decreases in BMD. Even in case you are younger, now is the time to maximise bone density via proper training and dietary habits as these might also assist lessen your chance of fractures later in life. 🏋🏻‍♂️If you have not added the resistance training yet to your plan, strongly consider adding it because the benefits to the musculoskeletal system are several. The program does not need to be complex. 🔸Some effective exercises are: Squats Leg press Lunges Rowing Calve raises Over head press Push ups/Wall push ups Reference: https://www.ncbi.nlm.nih.gov/pubmed/26092649 If already osteoporotic, you can refer my previous article here: https://www.facebook.com/groups/squatsjc/permalink/2414402018619096/ #daactarni

Sim Miranda

Nice article Ma'am....

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