If in the past mainly men and women of the older generation suffered from diseases of the bones and joints, today up to 50% of all young people are confirmed to have them. Sedentary image life, tightly entered into reality modern man(from a 6-hour sitting at a desk at school to an 8-hour day at the office), only exacerbates the situation: thinning of the bones and weakening of the joints can develop imperceptibly, but subsequently develop into serious diseases, such as arthritis and arthrosis.
So practice strengthening the skeletal system recommended since childhood. Instead of waiting for symptoms to appear, it is better to prevent complications. It is easier for sports fans and professionals in this regard, because they regularly visit gyms for their pleasure or by profession, subject the body to physical activity and eat right. But after all, athletes have their own risks associated with injuries that provoke the same diseases.
Strengthening the skeletal system (bones), starting from exercise and ending with healthy food, should become a habit of a modern person, like brushing your teeth twice a day. Bones form the basis of the musculoskeletal system. Their health is a prerequisite for successful sports career. Not in vain folk wisdom says “there would be bones, but the meat will grow”!
How to strengthen bones?
The skeletal system (it is also the skeleton) of a person is the totality of all the bones of the body, which performs the function of a passive part of the musculoskeletal system. It is a support for soft tissues, a point of application for muscles and a shield for internal organs.
Skeletal system in the human body it consists of 206 bones, almost all of which are connected into one with the help of joints with ligaments. The name "skeleton" originates from ancient times, when for medical purposes or ritual ceremonies the body of the deceased was dried in the sun / in hot sand.
The functions of the skeletal system are divided into mechanical and biological. Mechanical - support, movement, shock absorption, protection of internal organs (forms a frame to which muscles, fascia and most internal organs are attached; due to the presence of movable components, bones function as levers driven by muscles; reduces and softens concussion during movement; forms bone receptacles where organs from the brain to the spinal cord are located under protection).
Biological - hematopoietic and metabolic functions (hematopoiesis, - the formation of new blood cells, occurs precisely in the bone marrow; bones are the repository of most of the phosphorus and calcium in the body of mammals).
Ways to strengthen bones
1. How to strengthen bones - calcium. This mineral is the main element necessary for the formation of a strong skeleton. The daily calcium intake for healthy middle-aged men and women is ≈ 1000 mg. You can replenish it by eating foods like: dairy products (from milk to yogurt), nuts (from sesame to almonds), fish (like sardines), vegetables and fruits (like cabbage and oranges).
2. How to strengthen bones - phosphorus. This is the second most important element necessary for building a strong skeleton. Its daily norm for healthy men and women of middle age is ≈ 800-1200 mg. What foods replenish phosphorus? First of all: legumes (from peas to beans), cereals (from oatmeal to buckwheat), fish (like flounder),
vegetables and fruits (for example, the same cabbage).
3. How to strengthen bones - vitamins. Almost all vitamins in one way or another have a positive effect on the bones. If we single out the most significant, then these are vitamins A, C and D: vitamin A is involved in the formation of bone tissue, vitamin C promotes collagen synthesis, and vitamin D stimulates the absorption of calcium. To replenish their reserves, it is worth using, for example: liver, carrots and parsley (for vitamin A); lemons, peppers and peas (for Vitamin C); mushrooms, potatoes and milk (for vitamin D); - or other products. Don't forget that sunlight is a key source of vitamin D, so get outdoors more often.
4. How to strengthen bones - physical activity. Regular and intensive training can not only improve the characteristics of the body, but also improve the body. Just as anabolic-androgenic steroids alone do not provide athletic performance, simply “eating” vitamins and minerals without an active lifestyle does not protect against bone loss.
5. How to strengthen bones - medications. This category includes both conventional vitamin-mineral complexes containing the above-mentioned elements, as well as special medicines aimed at preventing diseases. But here it is important to follow the instructions: carefully study the composition of the drug supplement, consult your doctor if possible, and follow the recommended dosage.
6. How to strengthen bones - giving up bad habits. Much has been said about the dangers of smoking and drinking alcohol, however, they usually talk about their negative impact on the central nervous and cardiovascular systems. In fact, cigarettes and alcohol are no less, if not more, harmful to the skeleton, because they can thin the bones and make their surface porous, creating the basis for diseases.
How to strengthen joints and ligaments?
Joints and ligaments- these are movable joints of the bones of the skeleton and fastenings
parts of the skeleton or internal organs, respectively. The joints are separated by a gap, covered with a synovial membrane and an articular bag. They are cavitary joints that allow articulating bones to move without damage. Ligaments, in turn, consist of connective tissue and are solid fasteners.
Joints in the skeleton are located where there are distinct movements such as flexion, extension, abduction, adduction, supination, pronation, and rotation. As a human organ, joints are directly involved in providing musculoskeletal function. When they are damaged, movements in the injured area are limited or completely stopped, accompanied by pain.
Ligaments in the body are located not only at the bones, but also at the internal organs. When they are damaged, joint instability develops, musculoskeletal function decreases, and they can even move internal organs. All this with swelling and pain in the injured area. The most common type of ligament injury is sprain, which can be prevented by exercise/warm-up.
Ways to strengthen joints and ligaments
1. How to strengthen ligaments and joints - proper nutrition. Like the strength of bones, the health of ligamentous joints depends largely on your diet. First of all, it is necessary to limit the consumption of processed foods consisting of substitutes for natural nutrients. In such food, there are almost no trace elements necessary for the formation of connective tissue.
2. How to strengthen ligaments and joints - rejection of junk food. If semi-finished products are useless, then phosphates are harmful to the musculoskeletal system. Products such as carbonated drinks, concentrated milk, baking powder and crab sticks slowly but surely reduce the mobility of the musculoskeletal system.
3. How to strengthen ligaments and joints - trace elements. Like bones, joints with ligaments need calcium and phosphorus. Therefore, once again: it is important to observe daily allowance their intake: ≈ 1000 mg of calcium and ≈ 800-1200 mg of phosphorus for healthy middle-aged men and women. If we talk about vitamins, then the joints with ligaments need the most in groups D, C, E, K, B, A, respectively.
One of the key components of connective tissue (as well as synovial fluid) is hyaluronic acid. The body of a healthy person weighing ≈ 60-80 kg contains ≈ 15 g of hyaluronic acid. To restore its optimal content, you can consume foods with glycosaminoglycans. They are found in: seaweed, cartilage of animals, birds and fish (from which, for example, strong broths are prepared).
4. How to strengthen ligaments and joints - exercise / stretching. Daily stretching exercises and gentle stretching before workouts, which do not take much time, tone the joints with ligaments. Athletes who regularly subject the musculoskeletal system to intense loads need to choose clothes and shoes that do not restrict movement, but rather make them free.
5. How to strengthen ligaments and joints - giving up bad habits. Smoking and drinking means that you yourself create a favorable environment for the development of diseases of the musculoskeletal system, such as arthritis and arthrosis. Alcohol intake and smoking should not be minimized, but stopped. Otherwise, blame yourself!
Based on materials (sources):
- AthleticPharma.com
- naturallivingideas.com/how-to-build-strong-bones
- 1posustavam.ru/raznoe/kak-ukrepit-kosti-i-sustavy.html
- kakimenno.ru/zdorovie/lechenie/1893-kak-ukrepit-kosti-i-sustavy.html
- en.wikipedia.org/wiki/Human_skeleton
- en.wikipedia.org/wiki/Joint
There are many problems that can be solved or avoided through exercise. An example of tasks performed in the gym would be strengthening bones, preventing osteoporosis or osteopenia.
How physical activity affects the skeletal system
The skeletal system is the same organ as muscles or the heart, it continuously works, regenerates and develops, and everything that happens to our body is reflected in it, including nutrition, lifestyle, physical activity or its lack. Accordingly, bones can be made stronger by methods similar to those used to increase muscle strength, that is, by special exercises. At the same time, you can get a noticeable result by using loads that make slow muscle fibers work, that is, using exercises to develop strength. How do they work? The fact is that one of the elements of bone cells, osteoblasts, is stimulated precisely under the influence of muscles. With a lack of physical activity and the absence of their constant stimulation, the bones lose density and, accordingly, strength. Regular strength exercises can activate osteoblasts, which will help increase bone strength. Even for those who already have problems with the skeletal system, including osteoporosis and osteopenia, doctors recommend physical exercise with weights (in this case, it is necessary to consult with a specialist and develop the correct training program). For everyone else, such classes can serve a good remedy prevention of possible problems and a way to reduce the risk of bone injuries by increasing their strength.
Basic rules for training the skeletal system
To understand what should be the activities that help the skeletal system, we first note that it is mostly not affected. Many useful for general physical development exercises, including "unstressed" types of activity, have almost no effect on bone strength. That is, if your task is to develop them, then you should not waste time walking on a flat surface, on exercise bikes (with the exception of classes with additional resistance), swimming, abandoning them in favor of weight training. Experts recommend performing those exercises where weights are used and the muscles have to overcome gravity. In this case, the intensity matters; the higher it is, the better the effect. Not only additional weights can be used, but also the weight of one's own body, which is involved, for example, when climbing stairs (you can use steppers and mini-steppers), when running, step aerobics, jumping rope, walking on an inclined plane (mountain tourism). You can also use horizontal bars and bars, power simulators with additional weights. However, not all exercises of this type are suitable for strengthening bones. For example, machines that are designed to provide support, even if they allow you to work with a load, may not give the desired result. An example would be elliptical trainers, which are good for overall muscle development and toning, but are not as effective as powertrains.
Article publication date: 05.11.2013
Date of article update: 02.12.2018
"Silent killer", "silent epidemic" - this is how osteoporosis is often called. This is a systemic progressive disease of the skeleton, caused by a metabolic disorder (metabolism) in the bone tissue and characterized by a decrease in bone density, their increased fragility.
With a thorough examination, every 3rd person after forty years of age is found to have this disease. And the first thing that can help is exercise therapy for osteoporosis.
- First of all, you should pay special attention to your lifestyle and nutrition. The body must receive a sufficient amount of vitamin D and calcium daily. If there are not enough of them in the consumed products, it is necessary to additionally drink mineral complexes.
- Secondly, physical activity plays an important role. For example, if with arthrosis it is recommended to minimize sports activities, then with osteoporosis, on the contrary, moderate physical activity can have a positive effect, because it helps to improve the condition of bone tissue and the proper functioning of bone cells.
Physical activity is important in both treatment and prevention of disease.
Treat osteoporosis with exercise
Physical education for osteoporosis is considered truly effective method treatment this disease. When performing the “correct” physical exercises, firstly, the muscles are formed, and secondly, the thickness of the bones is maintained. And, of course, such a therapeutic method has no contraindications and side effects characteristic of medications. Regular thirty-minute exercises several times a week can increase bone mass by 5% and significantly reduce the progression of the disease. Classes can be started at any age. The main thing is to choose suitable complex exercises for osteoporosis, which will not put too much stress on the weakened skeleton, but at the same time will strengthen the muscles.
Do all sports contribute to recovery?
In this case, it is impossible to answer unambiguously. Despite the fact that physical education significantly improves the condition with such a complex disease, certain types of physical exercises for osteoporosis can even be dangerous for patients. An improperly selected set of exercises can cause serious injuries and even fractures.
There are two important factors to consider here:
general health,
the amount of bone mass lost.
That is why, before you start exercising, you should consult a doctor who will conduct a bone density test and tell you which exercises will be most beneficial and safe for you.
Choosing the "Right" Exercises
- aerobics to strengthen leg muscles - climbing stairs, dancing, walking;
- strength training, which allows you to strengthen your back, as well as hanging on the horizontal bar;
- swimming and water gymnastics, which have a beneficial effect on all muscle groups;
- flexibility exercises - yoga, stretching.
AT ideal weekly physical activity must necessarily include alternately exercises from all the above 4 groups.
The basic principle of physiotherapy exercises is “All exercises without pain!”
As an indicative example for those who have just decided to start training, the following exercises can be given:
Sitting in a comfortable position, we bend our arms at the elbows and slowly move our shoulders back, bringing the shoulder blades well closer. Count to 5 and relax. We repeat 9 times.
Sitting, lower your hands down. We make 20-25 circular movements with the shoulders together and the same amount with each shoulder separately.
Sitting, we put our palms on the occipital region, while inhaling, we take our elbows back and count to 5. On exhalation, we relax our hands. We repeat 9 times.
Sitting, we put our hands on our knees. We try to strain all the muscles, count to 5 and relax. We repeat 9 times.
Lying on your back, do 6 times the usual sipping.
Lying on your back, pull both knees to your stomach, securely clasp your hands, count to 5 and release. Enough 7 repetitions.
Lying on your back, for two minutes we imitate active cycling with our feet.
Lying on your side, lean with your free hand. Raise the straight leg, hold it on the weight, counting to 5, and slowly lower it. We repeat alternately 9 times.
Standing on all fours, we do slow arching / arching the back. We repeat 7 times.
It is necessary to start physical exercises with a minimum load, gradually increasing the number of repetitions and the duration of training.
During classes, you should avoid any sudden movements, intense loads - those exercises that can increase the risk of fractures. The “diet” of classes should not include running, jumping, sharp bends, squats, twists at the waist. Physiotherapy in osteoporosis should be carried out at a moderate pace. Also, any lifting of weights is prohibited: kettlebells, barbells, dumbbells.
You need to be extremely careful when playing tennis, golf, performing some yoga poses. It is imperative that you follow all the recommendations of an exercise therapy doctor or a professional instructor. It is impossible to sharply increase the intensity of loads, as well as change exercises without first consulting a specialist.
In the warm season, outdoor activities, swimming in natural or open water, cycling are recommended. In winter, the room in which classes are held should be well ventilated, a constant supply of fresh air is necessary.
Timely consultation with a doctor, a healthy lifestyle, a balanced diet, exercise therapy aimed at maintaining muscle tone and strengthening bone tissue - and no osteoporosis can scare you!
Take care of yourself and be healthy!
Owner and responsible for the site and content: Afinogenov Alexey.
There are over 200 bones in the human body. And each of them performs a specific function, helping to support the human body. It is necessary to strengthen bones and take care of their health from birth and even from the moment of planning a child. First of all, it is necessary to provide the bone tissue with proper nutrition, rich in microelements (especially calcium, magnesium, phosphorus, vitamin D and protein), limit the intake of caffeine, sugar, salt, alcoholic beverages, stop smoking and prevent physical inactivity.
Bones can be strong and healthy even in adulthood if properly cared for. Especially serious attention should be paid to their care after 35 years, when the active growth of bone tissue decreases. In addition to the necessary supply of calcium - an important trace element for the formation of bone cells - it is important to monitor nutrition and a healthy lifestyle.
The role of bones in the body
The statistics are relentless: almost every third woman after forty and every fifth man after fifty has a decrease in bone density, which is fraught with frequent fractures and joint diseases. What role do bones play in the body? First of all, it is a support. The skeleton serves as the frame of the body, helping to lift and hold it, ensuring that it maintains its shape. Thanks to the bones and skeleton, the internal organs are fixed. Another important function of the bones of the skeleton is protective. They protect the internal organs from damage, protect the spinal cord and brain. Thirdly, the skeleton is the site of muscle attachment. When they contract, the bones work as levers, which sets the body in motion. Finally, the bone marrow produces blood cells.
But with age, the condition of the bone tissue worsens, and you need to worry about its health in advance, observing physical activity, adhering to proper diet nutrition and lifestyle. Below are a few tips and tricks on how to strengthen your bones:
Lack of calcium in the body is one of the main reasons why bones become weak and brittle. It is especially important to control calcium intake in childhood, during pregnancy and lactation. Normal levels of calcium in the body help prevent osteoporosis and other bone diseases. People between 19 and 50 years old should consume about 1000 mg of calcium daily. It can be like dietary supplements, vitamin complexes, and foods rich in calcium (low-fat dairy products, broccoli, cabbage, herbs, mustard, beans, sesame, tofu, chickpeas, etc.).
2. Enjoy the morning sun
To meet the morning sun every day and expose your hands, face and whole body to its rays for at least 10-15 minutes is very beneficial for bone health. This allows the body to naturally produce vitamin D, which is essential for strong and healthy bones. It is necessary to include in the menu foods rich in this vitamin: milk, cereals, Orange juice, sardines, shrimp, egg yolks, tuna, etc. Vitamin D helps the body absorb calcium better. Its deficiency can exacerbate existing bone diseases and lead to osteoporosis.
3. Avoid excess salt and sugar
Salt and sugar are known to cause excessive excretion of calcium through the kidneys. According to 2013 endocrine studies, high salt intake increases the risk of brittle bones after menopause, regardless of bone density. Salt causes significant changes in the balance of bone calcium, and sugar, in addition to calcium, draws magnesium, manganese, and phosphorus from the bones. It is recommended to limit daily salt intake to 4-15 g and sugar to 100 g. In addition, many canned foods are saturated with salt and sugar. They are also to be avoided. Instead of salt, it is more useful to use various spices and herbs, and sugar can be replaced with dried fruits and honey.
Smoking can lead to a range of health problems, including the risk of bone disease. Nicotine prevents the body from effectively absorbing calcium, thereby contributing to the reduction of bone mass. Heavy smokers with many years of experience have a higher risk of fracture than those who do not have this bad habit. In women who smoke for a long time, menopause often occurs earlier than usual, which leads to bone loss.
5. Reduce alcohol consumption
Alcohol is no less harmful to bones than nicotine. The best decision- Avoid alcoholic beverages completely. If this is difficult to do, then you should use them no more than 30-40 ml per day. Alcohol abuse leads to a decrease in bone mass, slows down the formation of bone tissue, increases the risk of fractures and interferes with their healing.
6. Avoid Caffeine
Many people abuse coffee, not suspecting that by doing so they can harm bone health. The fact is that an excess of caffeine prevents the body from absorbing calcium, weakens bones, and accelerates bone loss, especially in old age. Even with a great love for coffee, it is not advisable to drink more than two cups of this aromatic drink per day. The same goes for other caffeinated products.
Regular exercise is always recommended to keep the body in good shape. In addition, they train the vestibular apparatus, which allows you to stand firmly on your feet, avoiding accidental falls and fractures. In addition to regular exercise, so-called weight-bearing exercises will help strengthen bones: walking, running, jumping rope, skiing, skating, climbing stairs, etc. There are whole complexes and fitness programs aimed at improving body balance and bone health. Resistance exercises with the help of various expanders, traction cables and other sports equipment strengthen the bones no less well.
8. Include more vitamin C in your diet
All vitamins are essential for the body. In addition to vitamin D, vitamin C is very good for strengthening bones. It is needed for the formation of collagen and the development of healthy bone tissue. Collagen provides bone flexibility and reduces the risk of fractures. As an antioxidant, vitamin C helps reduce oxidative stress by protecting bones from inflammation and stimulates the production of osteoblasts to form new bone. A 2012 study showed that vitamin C helped prevent bone loss caused by hypogonadism, the underfunctioning of the sex glands. Various vegetables and fruits are rich in vitamin C, including bell peppers, broccoli, strawberries, citrus fruits, kiwi, cauliflower, etc. If necessary, and after a mandatory consultation with a doctor, you can take dietary supplements with vitamin C.
9. Eat foods rich in protein
Plant and animal proteins help retain calcium and improve bone metabolism. Clinical nutrition research in 2010 showed that protein foods are very important in the diet, especially for the elderly, as it promotes calcium absorption and strengthens bones. It is useful at least several times a week to eat foods rich in proteins: meat, eggs, nuts, fish, dairy products, legumes, leafy salads, etc.
According to studies, stress can increase the risk of bone fractures. And constant nervous tension is fraught with early osteoporosis. The fact is that cortisol, a hormone produced during stress, disrupts the work of osteoblasts, cells that form new bone tissue, while osteoclasts, cells that destroy old bone tissue, continue to work as before. This situation leads to a decrease in bone density, which is fraught with frequent fractures and osteoporosis.
Use a smart approach
It's no secret that the heart, lungs, and muscles all require regular exercise to stay healthy and functional. But did you know that the same is true for bones? Whether you have bone density problems (such as osteoporosis or osteopenia - primary osteoporosis) or want to prevent them in the future, regular physical activity is your best bet.
But not every exercise we're used to is good for our bones. Ideally, exercise to develop bone density and strength should follow four principles:
A weight-lifting exercise in which muscles overcome gravity by moving own weight(or added weight) up and down is best for bone growth.
Intensity.
The more weight you move and the more vigorous your efforts, the stronger your bones become. However, always remember safety precautions and increase the load very smoothly!
Diversity.
The best option is an exercise that uses as many different muscles as possible to perform a variety of movements.
Pleasure.
Let's face it. If you don't like the exercises, it is unlikely that you will try to achieve the best results.
Although there is nothing complicated in the above, you may already be wondering: “How can I put these principles into practice? What should the load, intensity and variety really be? What exercises should I do and which should I not do? And if you already have osteoporosis, the question arises: “How to find out the limit of your load in order to achieve the desired effect and not harm yourself?”.
To find exercises that will work for you and your development, you need to understand exactly how a particular exercise affects the bone.
If you've never seen a bone under a microscope, then perhaps you associate the skeleton with the wooden frame that supports the walls and ceiling of the house. In fact, bones are very biologically active (like muscles and organs) and respond to exercise in much the same way as muscles and the circulatory system. The more stress you put on your bones, the stronger they become – similar to how muscles swing when you lift weights; the lungs and heart develop during cardiovascular work.
Like other types of tissue, bone is made up of cells that are constantly dying and being replaced by new ones. Some of these cells, the so-called osteoblasts, are bone-forming, that is, their job is to rebuild the lost bone tissue. And be sure that your bones are strong enough to withstand the tasks that you regularly put before them. Osteoblasts are activated and stimulated when muscles are stretched during movement.
In short, the more stress you put on your bones through weight lifting, the more active your osteoblasts become, and the harder and stronger your bones become. If you do not force osteoblasts to produce new bone material, the bones gradually lose strength; eventually, they can become loose and easily damaged with relatively little impact.If you have the impression that muscles get stronger when you tighten them during strength training, you are absolutely right. And just as you need to increase the load on the muscles in order to develop physical strength, you will have to "disturb" your osteoblasts so that they create bone tissue. If you repeat the same habitual movement over and over again, they will simply “fall asleep”. Therefore, intensity and variety are important components of a bone development program.
How to exercise to strengthen bones
With that said, let's take a look at what types of exercise are best for stimulating osteoblasts and building strong bones.
Note:
If you have already been diagnosed with osteoporosis or osteopenia, the first thing to do is ask your doctor which exercises are safe for you. Although weight-bearing exercises will almost certainly be included in your therapy program, some particularly high-impact exercises (such as jumping, hopping, or other "hard landing" movements) may be off limits to you because an unexpected shock can cause a stress fracture in your body. weakened bones. It is also very important to give a reasonable load on the bones in everyday life.
To follow the principle of weight bearing most effectively, choose exercises that involve moving your body weight (or additional weight) up and down against gravity. Examples of weight-bearing aerobic exercises (they also increase heart rate) are:
Running and jogging
Walking on a stair machine
Step aerobics
Jumping rope, jumping in place with a change in the position of arms and legs
Dances (or other choreography) where there are jumps, jumps, stomps or jumps
Walking uphill
While light-impact exercises (eg, swimming, walking on level ground, cycling) can be a great addition to aerobic exercise, studies have shown that they may not actually affect bone density. It is also unclear whether the use of machines that help shift body weight (such as the orbitrek) improves bone density to the same extent as the above exercises performed on their own. In some cases, especially if movements with a strong load are contraindicated for you (due to osteochondrosis, etc.), exercising on an exercise bike with additional resistance is the best option.
Of course, organized strength training is a great way to increase bone density. It's best to use heavy weights so that when you're in good shape, you can do no more than 7-8 reps. When their number reaches 12, it will be possible to replace the projectile with a heavier one.
Another tip: try to lift the weight slowly, while counting to eight and concentrating on the correct execution of the exercise. Raise the weight for four counts and - most importantly - lower it to starting position for four counts, but do not transfer weight to the body or to the machine between sets. (If you did not follow this rule, the muscles will hurt a little at first).As with any training program, bone strengthening exercises should be as varied as possible. Most conventional exercises work one specific muscle group in a specific way. Here, to achieve the result, try to use as many muscles, angles and types of movements as possible. You don't have to do this every workout, but you do need to change your set of exercises every couple of weeks.
Finally, there are many activities that develop bones and can be done in everyday life, although they are not formally exercises. One of the good options is working in the garden or vegetable garden. You can also deliberately get up from a chair without using your hands. If this is not available to you now, start exercising every day: first put a pillow or a phone book under you and get up, trying to lean less and less on your hands. Then remove the pillow and do the same until you no longer need to use your hands. Studies show that those who master this simple technique are much less likely to lose their balance or fall, which can be a significant bonus for older people with osteoporosis.
Although osteoporosis is considered an age-related problem, its foundations are often laid in adolescence. Studies show that the bone density of a person aged 25-35 determines its further development: whether a natural decrease in density will lead to problems associated with osteoporosis and osteopenia, or not. So don't wait until problems arise to start solving them.
With doctor's advice, a special diet, and these physical activity suggestions at hand, you're ready to start strengthening your bones. So turn off your computer and get up from your chair without using your hands!
