In addition to getting the recommended
daily amount of calcium and maintaining a healthy diet, weight-bearing exercises
can increase bone density and, along with adequate amounts of calcium
in your diet, may help reduce the risk of osteoporosis.
When bone is stressed through physical activity and muscle movement,
it becomes stronger. Weight-bearing exercises stimulate tissue growth
in bone and muscles and as a result, strengthen the body's structure.
The core of your body -- your trunk -- is where your center of gravity
is located. Strong core muscles provide support to your spine and
the following exercises are a great way to strengthen this area, as well as
other important muscle groups.
Here are three simple weight-bearing exercises that you can do in the
comfort of your home. Experts recommend repeating each exercise 2
times, with a rest period of 2 minutes between each repetition. Complete each
exercise at least 3 times a week to increase bone density. Stretching for 10
minutes before exercising and 10 minutes afterward is also recommended.
