If you have family members who have suffered from the pain of osteoporosis, it's important for you to take notice. This condition has a genetic component, which means that you could find yourself suffering in the same manner — even if it's a couple decades from now. The good news is that there are numerous ways that you can increase the strength of your bones to reduce your likelihood of getting osteoporosis. Improving your diet by adding more foods that are high in calcium and vitamin D is important, but it's also critical to exercise regularly. A focus on weight-bearing exercises is especially advantageous, given that these exercises will strengthen your bones. Here are some exercises to pursue.
Solo Cardiovascular Exercises
Many different forms of cardiovascular exercise are considered to be weight bearing; the simplest way to describe a weight-bearing exercise is that you perform it on your feet. As such, jogging is a common forms of weight-bearing cardio. Even something as simple as walking belongs in this category. Hiking and jumping rope meet the description, too. Although some people prefer to perform these activities with a partner or in a group, they're ideal because they're also possible to enjoy on your own as a way to strengthen your bones.
If you enjoy the spirit of competition, you can strengthen your bones to reduce the risk of osteoporosis through several different team sports. Flag football, ultimate Frisbee, volleyball, softball, soccer and basketball are all ideal weight-bearing team sports in which you can partake. Many cities have leagues for such sports, but you can always consider getting a group of athletically minded friends together and enjoying a game at the local park.
Team sports aren't for everyone; if you prefer getting active with a close friend or family member, consider a variety of weight-bearing partner sports. Tennis, squash, badminton and golf are all athletic activities that are ideally suited to enjoy with a partner and meet the weight-bearing criteria to help you strengthen your bones and reduce your chance of osteoporosis.
You don't necessarily need to leave your home to perform a variety of weight-bearing exercises that will help you in your battle against developing osteoporosis. Simple activities such as jumping jacks and jogging in place are easy to perform at home when you don't have the motivation to get outside to exercise. Other things, such as dancing and even some standing yoga poses are also suitable. Contact a business, such as Sarasota Arthritis Center, for more information.