AOYS Power of 13
#11 Weight Bearing Activity 15 to 30 minutes 2 times a week.
Weight-Bearing Exercise Benefits
Weight-bearing exercise is essential for building and maintaining healthy bones and includes any activity you do that works your muscles and bones against gravity.
During weight-bearing exercise, bone adapts to the impact of weight and the pull of muscle by building more bone cells. Consequently, the bone becomes stronger and denser. In addition to improving strength and joint mobility, weight-bearing exercise can reduce your risk of fractures as well as your risk of conditions Osteoporosis and osteoarthritis.
What Are Weight-Bearing Exercises?
Weight-bearing exercises force the body to work against gravity. This makes weight-bearing exercises the best exercise for the bones.
This includes activities you can do while they are standing that allows them to hold their own weight and work against gravity to move and exert themselves.
Strengthening Bones and Muscles
This type of exercise is excellent for strengthening both the bones and the muscles. By putting stress on the bones and muscles, they become stronger and denser. Increased muscle mass allows the muscles to better protect the bones, reducing the risk of osteoporosis or bettering the condition.
Increasing Overall Body Mechanics
With a good weight-bearing exercise routine, will improve you balance, coordination, and flexibility.
Boosting Metabolism and Can Aid in Weight Loss
If you benefit from losing weight, weight-bearing exercises can help. Building muscle requires more energy from the body. This makes the body burn more calories, helping them lose fat.
Preventing Other Health Issues
Engaging in regular weight-bearing exercises can be excellent for combating osteoporosis, but it’s also a good choice if your loved one has other health issues. A loved one who is overweight or who has arthritis, for example, can benefit greatly from weight-bearing exercise.
Lowering Cholesterol or Blood Pressure
Examples of Weight-Bearing Exercise
Now that you know the importance of weight-bearing exercise, what particular exercises fall into this category? Examples include:
Walking, Jogging, Hiking, Dancing, Step aerobics,
Soccer, Baseball, Basketball
Tennis, Racquetball, Bowling
Golf, Stair climbing, Yoga ,Weight Lifting
Examples of exercises that are not considered weight-bearing activities include swimming and bicycling.
What will you do this week to add 15 to 30 minutes of weight bearing activities?
In our Support Groups this week
In our Support groups this week we were all surprised but some of the things that are weight bearing. We talked about the challenges of incorporating this into our lives. We all walked away with a plan on how we would add weight bearing activities
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Progress Not Perfection
Marlene and Sally