Strengthening the Bones

Exercise is indispensable to strengthen our bones, and keep our body feeling healthy and youthful. Women particularly should exercise to strengthen the bones, since menopause can decrease the bones ability to stay strong. Exercise also helps to reduce many of the indicators linked to menopause. Menopause is the result of decrease in the manufacturing of the feminine sexual characteristics and its hormone progesterone and estrogen, which trigger a cycle of bodily and psychosomatic effects, comprising of weight gain,  heat flash,  changeable bleeding from the menstrual cycle, and mood swaying.

If a person is not exercising to build the bones, it can lead to problems, such as back pain, arthritis, and so on. If you do flex exercises, it can reduce the pain in your back. Exercises that work the stomach, back, hips and thighs are great for reducing pain, and increasing your bones ability to stay healthy. Exercises such as jogging, running, cycling, swimming, and walking, can increase your bones ability to function properly, stay healthy and reduce pain.

If you have symptoms, such as post menopause or pain, it is wise to consult with your physician, discussing which exercises are right for you. It is important that you exercise to strengthen your bones, thus fighting the risks that are potentially in front of you. Be sure to stretch every day, and especially before and after exercise to avoid injury.
Wall Slide is a form of exercise that is said to be one of the better exercises that make the body stronger, including the hips, back, and legs. The Wall Slide is obvious. To start a series of wall slides place the back on the wall. The shoulders’ and feet should be slightly apart. Once positioned, slide down the wall in a crouching position, with the knees curved roughly ninety degrees. Count to five, and slowly slide the body up the wall.   

Leg lifts are great for strengthening the bones. If you want to strengthen your hips and stomach muscles, perform the leg lifts, by resting the back on a flat surface. The arms should be at the side of your body. Once you are in a comfort zone, elevate a leg, lifting it from the floor, and keep it elevated, counting to 10, then lower the leg, and repeat the process on the other leg.  

Leg lifts require you to lay rest, lying on the abdomen. Tighten the muscles in one of your legs, and raise the leg off the floor. Count to 10 and then lower your leg, and repeat the procedure on the other leg. This exercise strengthens the hips and back. If you cannot handle the floor, sit in a chair, sitting up with your legs extended straight and angling from the flooring. Begin by lifting a leg from the floor, lifting it waist length and guiding it slowly lowering your leg back to the floor, and repeat on the other leg.

Partial sit-ups are great for strengthening the stomach muscles. The exercise requires that you lay flat on your back while your knees are bent and your feet are level on the floor.  To start partial sit-ups begin lifting bring the shoulder and head, lifting it from the flooring and with both hands reach touching the knees, counting to ten while doing so.

Back leg swings help to strengthen the back and hip muscles. To start you will place your body at the back of a chair, placing the hands on the chairs back. Once you are situated, raise a leg, sending it backward and then upward simultaneously keeping the knees in vertically. Return your leg slowly to its position, and repeat on the other leg. To decrease straining in the back, and strengthen your bones, you can lay flat on your back, while your knees are bent and your feet are flat on the floor.

Lift the knees, raising them toward the chest area, with the hands beneath the knee area. Lightly tug, or lift the knees, pulling them closest to your chest area as possible.  Avoid raising your head, and avoid straightening your legs as you lower them to the floor. You can also stand with your feet slightly spaced out, and put the hands near the lower region of the back with the knees in a vertically, or straight position. Bow toward the back while bending toward the waist area.