Exercise for Building Better Bones
March 2, 2009
For better health and strength of your bones, the kind of exercise and the way you perform it plays a significant role. It is necessary to project your exercise in combination with sufficient levels of estrogen, calcium intake and vitamin D.
A proper diet is also recommended with importance given to cereals, vegetables and fruits. Our spine is greatly influenced by the chronic stress put on it by the way we work, sit, play, move, etc. If you see the human spine by the side, you will find that it is shaped like S-curve. This natural curve needs to be properly taken care of. This is shy a habit of good posture is advised which can protect your spine with less chance of fracture and back pain.
How to stand: While standing there should exist an imaginary vertical line that connects your ear, shoulder, and hips on both sides. Locking your knees is not good. Feet straight ahead or mildly turned out during standing is advocated. For prevention of sagging pulling your stomach muscles in will help.
How to sit: Avoid sitting in the same position for a long period to time. Use of a firm chair with straight-back is recommended. For getting out of the chair to stand up by sliding forward and without slouching is good.
How to move and lift: For lifting even the lightest object, you should use your legs and not your back. A good wide base support is important. While squatting down, upright chest should be maintained. Forward bending is a bad habit.
In a situation where leaning forward is a must, bend your body in a way that your legs and trunk get closer; but avoid bending your waist. Lifting a remote object which is out of reach is prohibited; any activity should be done around your body. You should pay enough attention for preventing any twisting movements. Your feet should be pointed in the direction of your move.
Observations: Observe your own movements for how many times you bend over and the hours you keep sitting during the course of one day. A proper observation is needed for routine activities such as picking up your child, getting your bag or purse, cleaning in the home especially in the bathroom and kitchen, gardening, operating TV or computer, etc.
Do modify where you think of risk. Do everything to protect the natural curve of your spine by not taking for granted any movement. For extra flexibility to your spine, start following a stretching program with good warm-ups and cool-downs.
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