Types of Weight and Strength Training Exercises
The types of weight and strength training exercises which you engage in are dependent upon your goals, physical abilities, general level of wellness and personal preferences. If you are taking steps to prevent osteoporosis, you may want to engage in vigorous exercises using weight machines at a gym or use weights at home. You can even lift soup cans or books if you do not have weights. Flexible resistance training bands are inexpensive, portable, and give a good workout.
If you already have osteoporosis, you need to indulge in activities which are non-jarring and reduce the impact on your skeleton. Many strength and weight training exercises may be performed if you are in a wheel chair or bed bound.
Isometric Exercises Are Right for Everyone
Isometric exercises are excellent strengthen exercises because they do not jar your joints. They act by toning the tissues which surround your joints. Isometric exercises present a low risk of causing injury. They can help to prevent pain and swelling.
Here are some easy isometrics which you can do right now. Try to do isometric exercises frequently throughout your day. They may be performed anyplace, at no cost.
Tense the muscles in your toes and feet. Hold for a few seconds. Relax the muscles. Progress gradually through your ankles, calves, and thighs. Continue tensing and relaxing your muscles all the way up to your head. In addition to increasing strength, these exercises are very relaxing. They relieve discomfort.
Exercise Your Arms
A simple exercise which will help to build arm back, and shoulder strength is to simply extend your arms. Make small and then large circles while holding your arms at your sides, outstretched, or over your head. For additional benefits, perform these exercises while holding light weights.
Water Aerobics Provides Safe Resistance Training
Water aerobics improves bone strength without the risk injury which regular aerobics presents. In addition, they provide an outstanding total body workout. Simply walking in water builds bone strength due to the resistance which the water offers. Your flexibility will be enhanced. Complete a routine which exercises your upper and lower body.
Yoga Keeps You Strong and Flexible
Yoga builds strength and promotes relaxation. Like water aerobics, yoga can be used for a full body workout. Yoga helps to for reduce pain and stiffness. Take a class, buy a DVD, or engage in one of the many yoga classes which are available on television.
Get Started
Make an appointment with your health care provider to determine what type of weight training and strengthening exercise program will benefit you most. Think about what types of weight training and strengthening exercises sound the most enjoyable to you. Set clear goals for yourself. Learn about exercise programs which are available in your location. Set goals for yourself. Within a few weeks of starting your weight training and strengthening program, you will feel better, have more energy, as well as increased flexibility, endurance, and strength. You will experience the satisfaction of knowing that you have chosen to take the steps needed to promote the strength of your bones so that you can lead a long healthy, independent life.
