| Exercise is a very good way to improve a person's | | | | should be more strenuous than one's daily activities. It |
| bone health. Any physical activity affects our bones, | | | | is not enough that you do it regularly but also with |
| either increasing bone mass or changing bone | | | | more intensity, increased difficulty level and number |
| structure. | | | | of exercise. You shouldn't focus only on one type of |
| Different types of exercise and sports affect | | | | exercise or sport but do a variety or combinations so |
| different bone areas depending on what body part is | | | | that all bone areas are affected. |
| used in the specific activity. Walking and running load | | | | For older people, being physically active or having an |
| the bones of the legs and lower back. On the other | | | | active lifestyle is necessary to prevent osteoporosis. |
| hand, swimming and ball games such as tennis, | | | | Here are some examples of exercises you can do to |
| volleyball and baseball load the bones of the upper | | | | improve bone health: |
| body. As a result of this exercises, bones are loaded | | | | In a supine position (lying on a mat), stretch yourself |
| eventually changing its structure. Bones also become | | | | as long as possible for 5-10seconds. Then, put your |
| thicker, stronger and less vulnerable to fracture and | | | | arms behind your neck and bend the knees, lift your |
| breaking. For children and younger people, a regular | | | | head for 5-10 times. Lastly, lift your hip while your |
| routine done or sports played will help them develop | | | | arms remain stretched on the floor and legs are bent. |
| tougher bones and they will have a bone reserve | | | | In a sitting position, stand up with arm support for |
| when they become older. | | | | 5-10 times. Then stand without any arm support for |
| The rule of the thumb in every exercise is that it | | | | the same number of repetition. |