on call
Question Do men must worry about bone health, and if that’s the case, what are the perfect exercises to maintain my bones strong?
Oh Most men have the advantage of manufacturing bone-protecting testosterone throughout their lives. But male hormone levels decline with age and so is probably not enough to maintain bones strong as men age of their later years.
Bones maintain their health through a continuous cycle of bone breakdown and remodeling throughout our lives. But as we age, the strategy of breakdown overtakes bone constructing. Ultimately, men's bones can develop into thin, porous, weak, and susceptible to fractures. But the excellent news is that not every older person develops problems with bone health, and the essential thing is that you would be able to decelerate the strategy of bone destruction through exercise.
What kind of exercise is best? Experts recommend weight-bearing activities that stimulate bone formation by putting stress in your bones, especially in your hips and spine, that are common sites for fall-related fractures. Examples of excellent weight-bearing exercises are walking, jogging, stair climbing, mountaineering, and even dancing.
Add resistance training a number of times every week, too, so you’ll be able to activate the bones in your wrists, arms and lower body. Choose what kind of resistance training suits your lifestyle—free weights or resistance bands at home, or machines on the gym. Another kind of exercise that may strengthen bones is “impact loading,” corresponding to skipping rope. You may even mix it along with your regular workout by jumping rope for a minute or two as a part of your warm-up.
Photo: © Global Stock/Getty Images