EXERCISING TO IMPROVE BONE STRENGTH
All exercises are good for you. They help improve blood circulation, elevate your mood, maintain brain agility, prevent chronic diseases, boost your immunity... the list goes on.
Knowing these facts, we encourage everyone (young and old) to start exercising today. Don't let pain stop you from MOVING.
Here, we'd like to share highlights from the Harvard Medical School Magazine to provide information to our customers about the types of exercises that strengthen joints and muscles, thus improving mobility. We'd like to add that, if possible, incorporate varied exercises so that every part of your muscles and joints is used but not excessively.
To strengthen your joints and muscles, here are the types of exercise you can choose:
1. Resistance Training:
These exercises provide endurance by challenging your muscles against various resistances, such as dumbbells, elastic bands, or your body weight. Resistance exercises, including classic strength training, rely on muscle contractions that pull on bones to stimulate them to adapt.
2. Weight-Bearing Exercises:
Weight-bearing exercises include activities like running, walking, dancing, climbing stairs, or playing sports such as tennis, golf, or basketball, where you carry your body weight and resist gravity. The strength you exert against gravity during weight-bearing activities is an activity that promotes stronger bones.
3. Impact Exercises:
Jumping or pounding the ground with each step while running doubles the gravitational impact of weight-bearing. That's why high-impact activities generally have a more pronounced effect on bones than low-impact exercises.
4. High-Speed Exercises:
Effects can be heightened by increasing your speed. For example, fast jogging or aerobic exercises will do more to strengthen bones than slow walking or gentle calisthenics.
5. Sudden Direction Changes:
Switching directions while moving is also seen to benefit bones. Athletes playing sports involving rapid turns and start-stop actions, like soccer and squash, were found to have bone strength similar to those doing high-impact exercises, such as high jumpers and triple jumpers - and they all had greater bone density than long-distance runners.
6. Balance-Targeted Exercises:
Exercises focusing on balance may not be the best for building bones, but they can prevent falls, providing a bone-protective function.
Lastly, use Pernaton Gel before any activity to prevent injuries, relieve joint and muscle pain, and recover afterward.
The complete article can be found at the following link: [Harvard Medical School Magazine](link to the complete article).
https://www.health.harvard.edu/promotions/harvard-health-publications/exercises-for-bone-strength?utm_source=delivra&utm_medium=email&utm_campaign=HB20200910-BoneStrength&utm_id=2393275&dlv-emuid=9a342058-233e-
All exercises are good for you. They help improve blood circulation, elevate your mood, maintain brain agility, prevent chronic diseases, boost your immunity... the list goes on.
Knowing these facts, we encourage everyone (young and old) to start exercising today. Don't let pain stop you from MOVING.
Here, we'd like to share highlights from the Harvard Medical School Magazine to provide information to our customers about the types of exercises that strengthen joints and muscles, thus improving mobility. We'd like to add that, if possible, incorporate varied exercises so that every part of your muscles and joints is used but not excessively.
To strengthen your joints and muscles, here are the types of exercise you can choose:
1. Resistance Training:
These exercises provide endurance by challenging your muscles against various resistances, such as dumbbells, elastic bands, or your body weight. Resistance exercises, including classic strength training, rely on muscle contractions that pull on bones to stimulate them to adapt.
2. Weight-Bearing Exercises:
Weight-bearing exercises include activities like running, walking, dancing, climbing stairs, or playing sports such as tennis, golf, or basketball, where you carry your body weight and resist gravity. The strength you exert against gravity during weight-bearing activities is an activity that promotes stronger bones.
3. Impact Exercises:
Jumping or pounding the ground with each step while running doubles the gravitational impact of weight-bearing. That's why high-impact activities generally have a more pronounced effect on bones than low-impact exercises.
4. High-Speed Exercises:
Effects can be heightened by increasing your speed. For example, fast jogging or aerobic exercises will do more to strengthen bones than slow walking or gentle calisthenics.
5. Sudden Direction Changes:
Switching directions while moving is also seen to benefit bones. Athletes playing sports involving rapid turns and start-stop actions, like soccer and squash, were found to have bone strength similar to those doing high-impact exercises, such as high jumpers and triple jumpers - and they all had greater bone density than long-distance runners.
6. Balance-Targeted Exercises:
Exercises focusing on balance may not be the best for building bones, but they can prevent falls, providing a bone-protective function.
Lastly, use Pernaton Gel before any activity to prevent injuries, relieve joint and muscle pain, and recover afterward.
The complete article can be found at the following link: [Harvard Medical School Magazine](link to the complete article).
https://www.health.harvard.edu/promotions/harvard-health-publications/exercises-for-bone-strength?utm_source=delivra&utm_medium=email&utm_campaign=HB20200910-BoneStrength&utm_id=2393275&dlv-emuid=9a342058-233e-
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IN 1861 
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