Sport, a real cure-all for the bones. Here are the most suitable disciplines!

Every day, at any time, it is possible to contribute to the health of the bones, keep them strong and healthy to continue to have a satisfying life for a long time, avoiding making particular sacrifices. Do you think it is impossible? Well, you are wrong.

Being independent from others by keeping your habits and not suffering from fractures is possible. Physical activity practiced regularly, combined with the right diet, good habits and drug therapies indicated by the doctor, allows those suffering from osteoporosis to have a good quality of life and those who are healthy to do prevention.

Exercising helps keep you healthy

This is not a cliché and applies to both healthy young people and elderly people and to those who already suffer from some pathology. Regular physical activity with gravitational load exercises (exercises in an upright position that impose the load on the body's weight) and muscle strengthening is recommended to promote bone deposition by strengthening the skeleton.

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Among the exercises to do in the open air (without being followed by a personal trainer), experts recommend walking at a brisk pace (or in any case adapted to individual physical conditions), jogging, climbing stairs and hiking, even better. if the route alternates ups and downs. The greater impact on the feet and legs, in fact, translates into greater bone density.

For those who have the opportunity to go to the gym (or be followed by someone) the alternatives are different. One is Tai Chi, a form of Chinese martial art based on slow and graceful movements, which allows you to work on both coordination and strengthening of the bones. One study found it could slow bone loss in postmenopausal women.

Yoga also contributes to the health of the bones, especially the spine, wrists and hips, which are more vulnerable to fractures: a study reported on Yoga Journal showed an increase in bone mineral density of the spine in women who did yoga regularly. The benefits of yoga go beyond the bones, helping to improve balance, coordination, concentration and body awareness (and thereby help prevent falls).

Among the sports we recommend golf which, in addition to allowing you to socialize in the open air, helps to work on the hips and spine. Tennis and squash, on the other hand, allow you to strengthen mainly the bones of the arm, wrist and shoulder, but also of the spine and hips.

The bone benefits of dance should not be underestimated. The most suitable styles are salsa, samba, rumba, fox-trot and tango. In addition to building strong bones, dance puts you in a good mood and improves social relationships.

Recommendations before playing sports

Whatever physical activity is chosen, the recommendations are few but fundamental:

  • Always use comfortable, well-laced shoes
  • Exercise regularly, 3 to 5 times a week, for at least 30 minutes
  • Combine the gravity load exercises with muscle strengthening exercises at least twice a week, at home or in the gym
  • Talk to your doctor and make sure the workout you choose is right for you

For more information on how to keep your bones healthy, go to the website www.salutedelleossa.it or visit one of the more than 2,500 pharmacies participating in the Bone Health Week from 5 to 10 October throughout Italy.
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