What is the best way to exercise and improve your bone health when you have osteoporosis?Try weight-bearing exercise, bone and muscle pressure than your everyday life, says Paul Mystkowski, Ph.D., General Practitioner in the Virginia Mason Medical Center and clinical instructor at Seattle University of Washington in Seattle. Talk to your doctor, and make sure you select the exercise you are safe. And then give them the latest trends, try it!

1. Tai Chi

Tai Chi – a form of slow, graceful movements – the establishment of bilateral coordination and strong bones. One study, doctors and Sportsmedicine found that tai chi may slow bone loss in postmenopausal women. Women, who made a 45-minute tai chi, daily, 5 days a week for one year, enjoying bone loss rate as high as three and half times less than in the non-tai chi group.Their bone mineral density tests show the health benefits.

2. Yoga

One study found that the increase in yoga magazine spine bone mineral density in women who do yoga on a regular basis. From the slow, precise Iyengar-style movement, energetically Ashtanga yoga can build healthy bones in your hips, spine and wrist – bone most vulnerable to fracture.

The meeting proposed to work as soldiers first and second largest of the hip and leg bones, while the composition down to work like a dog, wrists, arms and shoulders. Both cobra and locust posture, while the work of the back muscles, you can maintain a healthy spine. Yoga also sharpens your balance, coordination, concentration, and body awareness – and thus help prevent falls.

3. Brisk walking

A fitness trend will never disappear, walking is still very popular for women – and a great way to transform your bone health. One study found that nurses take 4 hours per week to their 41% lower risk of hip fracture compared with walking less than an hour a week. Fast walking is the best, but you can adjust your speed to your fitness level. Walking is free, you can at any place, any time, even when you are away from home.

4. Golf

Maybe you’ve always thought golf was for old folks – people who can not do anything “real” campaign. Think again. Commitment to golf bag around 18 holes, and swinging a big club kick-off length, add up to a lot of upper body work. And all the walking, loss of chasing the ball in long grass, which means a lot of work, your hips and spine. Golf makes “weight-bearing exercise,” a new name.

5. Dance

Well, maybe you have two left, or never in the ballet star. But we will not be talking about shoes here, we are talking about the hottest trends, Salsa, Samba, Lindy Hop, Rumba, East Coast swing, fox trot and tango. Use of these hips to make your heart pump with more one and build strong bones, you are in it.

Or try the latest aerobics, Tae Kwon Do, or step classes at your local fitness club or a new type of y appear every few months to keep members motivated. There are many, they are now a combination of strength training, dance movements or steps – and will perk up the balance, as well.

6. Hiking

This work load – and affect your feet touch the ground – can increase bone density, especially in your hips. It’s like a walk, and then some. You will have more impact on these bones, if you go into the mountains, or down, and can improve bone health even more. More influence on your feet and legs, into a greater bone density, surgeons said, in general.

And hiking, boring, almost non-existent problem. Your regular contacts, and meet new friends and expand your horizons, as you can see the new landscape.

7. Racquet Sports

Tennis, squash, tennis and paddle that can be united bone density. You speak to your racket arm, wrist, shoulder every shot, working the hip and spine with all the running around – and ran the ball wild.

If you want to racket sports to singles. You will get more exercise in your bone health, because you will run around the.

8. Strength Training

Weight, using weight machines for your health club, or do gymnastics, there is strength or form of resistance training. Your work for some form of sex – whether it is a kind of “free” weights, your own weight, or weight machines – muscle and bone stress sequence. Strength training at least twice a week, the general surgeon said it was the need to stimulate bone growth.

Each gym has a trainer who can design a workout for your legs, back, shoulders and arms – one best suits your fitness level, you can restore your bone health.

Beware of thin bone
Take some preventive measures to exercise if you already have osteoporosis:

Because your risk of fracture is higher than normal, trying to be prudent exercise of any potential serious decline, such as alpine skiing, skating, or roller-skating.
If you have osteoporosis of the spine, you may need to give up any deep backbends yoga.
Likewise, ask your doctor to begin any new sport, especially when you take drugs, slow coordination or get rid of your balance.
One last tip: be patient. Bone-building phase of the young people – in the fastest – it takes 3 to 4 months, and may take a long time, if you have osteoporosis or above. So, you will not see any major changes in bone mineral density test after the first week of your work. Bones are slow to change – but they change.