At a certain age, you need to do exercises that prevent bones from aging. Start with these. | #elderly | #seniors | #execrise
The older you get, the more you need to avoid stressing your body in ways that it can no longer handle. Case in point: Bone weakening is a common part of the aging process. A sedentary lifestyle can dramatically increase the risk of developing degenerative bone conditions like osteoporosis. And that means your bones could break from a fall or even sneezing.
So older people need exercises that won’t push them too hard — but hard enough to make a difference. A new study published in the JBMR Plus journal has identified the exercises that contribute the most to overall bone health. According to the authors, regular strength, sprint, and impact-type training — jump squats, high knees, running, jumping jacks — may prevent bone deterioration in older populations.
Although the present study only included male participants, research has long since confirmed impact exercises to boost bone health for women as well.
Short bursts of exercises are best
To avoid over-exertion, researchers advocate that older people try short bursts of exercise on a regular basis.
“Part of the age-related bone loss is probably explained by reduced levels of physical activity. Especially intensive, bone-loading exercise typically decreases with age,” said Tuuli Suominen, Doctoral Researcher, Gerontology Research Center, Faculty of Sport and Health Sciences, University of Jyväskylä (Finland).
It’s not just about age and intensity of exercise: Some patients who undergo weight-loss procedures, including gastric bypasses (AKA bariatric surgeries), may also be prone to bone damage.
The study looks at 10 years of data
The new study was conducted on a sample of 69 men between the ages of 40 and 85 who all underwent BS. Each was featured in a follow-up analysis that took place 10 years later.
Age is a major factor. Middle-aged participants, for instance, seemed to gain the most from high-impact training, while elderly participants seemed to benefit more from strength training. Both groups demonstrated vastly superior benefits to those belonging to a control group.
Best high-impact exercises
- Jumping jacks
- Some forms of step aerobics
Best strength exercises
- Lifting weights
- Overhead arm curl
- Arm curls
- Wall push-ups
- Lifting your body weight
- Using a resistance band
For more workout advice, visit our exercise archives.