Physical exercise and nutrition are the foundation for building strong health.. These machines lead us to an optimal quality of life and it is up to us to incorporate them into our daily routine as habits.
These habits may vary depending on age and whether they are male or female. The main thing is the differences in the composition of the bodies and the need for nutrients for their functioning, which is why experts give specific recommendations for each and according to the objectives pursued.
Exercise and bone health
Company Mayo Clinic While it is important to develop strong, healthy bones during childhood and adolescence, it suggests that both men and women can take steps to protect their bone health in adulthood. In this regard, the Royal Osteoporosis Society Emphasizes that leading an active life by doing physical exercises is the best way to take care of fractures or bone injuries.
For women, estrogen levels decrease Menstruation, bone density also decreases. Therefore, after the age of 40, women can improve their bone health by exercising daily, says Wendy Gohert, a professor at the University of Colorado in the United States.
Rheumatologist Taher Mahmood also highlights the importance of exercise to ensure good bone health. In this regard, resistance exercises involving jumping are highly recommended to increase bone density, which according to the doctor, can be 12 to 15 percent in 12 months.
Exercises for women
Weighted Step Back Lunges: Holding dumbbells at your sides, step back with one leg and lower your body until your knees form a 90-degree angle. Return to the starting position using power through your front leg. The exercise is done alternating legs.
Lateral Jumps: With your feet together you should jump sideways first to one side and then to the other side. The knees should be slightly bent and the trunk should be straight.
Single Leg Jumps: Balancing on one leg, you jump forward. Exercise should be done with both legs.
Light walking or running: These are activities that can affect and modify bone density.
