With age, the bones lose their density, which increases the risk of fractures. However, exercises with a load can slow down this process and maintain joint health, avoiding the fall.

This is important for maintaining independence and quality of life, especially at an older age. What regular exercises will help save the bones strong, told in Eat this, not that.

Walking walking is an excellent exercise that does not load the joints and is available regardless of the age and place of stay. She strengthens the bones of the legs and spine, reducing the risk of fractures. Try to walk with a quick step for 30 minutes at least five times a week. And if you have the opportunity, try adding a regular run or a coward.

Climbing the stairs climbing the stairs is an effective cardiopulsion that strengthens the bones, especially in the legs and hips. It actively involves several muscle groups and increases the load on the bones. You can perform this exercise at home, in the office or on a special car in the gym.

Dancing dances are not only entertainment, but also a way to improve balance and coordination, which helps to reduce the risk of falls and fractures with age. They activate various muscle groups and maintain bone health, especially such styles as salsa, hip-hop or zumba. Dance movements using body weight contribute to strengthening the musculoskeletal system, which maintains health and physical shape.

Tennis tennis is an excellent exercise to strengthen bones, since it includes a lot of running, jumping and sharp changes in the direction. Sports such as tennis or missileballs activate quick movements and blows to the ground, which is useful for bones, especially in the hands and legs. These exercises also improve the overall physical form.

Squats with the weight of the body of squats effectively strengthen the muscles and bones of the legs, in particular quadriceps, popliteal tendons and buttocks. They improve balance and stability, reducing the risk of falling. To perform the exercise, put your feet shoulder -width apart, lower your body, bending your knees, and hold your back exactly. Perform 3 approaches of 10-15 repetitions with a vacation of 60 seconds between them.

Lunge lunges strengthen the bones, working with several muscle groups, including quadriceps, popliteal tendons and buttocks. Stand up with your feet width, take a step forward and lower the body until your knees are bent at right angles. Keep the front knee on the same line with an ankle, and the back is just above the floor. Complete 3 approaches by 8-12 repetitions for each leg with a 60-second pause between approaches.

Stannaya traction with dumbbells. Dead traction is an effective exercise for the development of the muscles of the lower back, legs and hips. Stand up to perform activity, spread your legs in the width of the hips, holding the dumbbells in front of you. During the tilt, keep your back even, lowering dumbbells to the middle of the lower leg, and then rise, pushing through the heels. Perform 3 approaches of 8-10 repetitions, resting 60-90 seconds between approaches.

Push -ups during push -ups work muscles of the chest, shoulders and triceps, while strengthening the heart and lower body. Start from the position of the board, arms shoulder width apart, lower the body to the floor and rise, holding the body with intense. Perform 3 approaches at 8-12 repetitions with a 60-second break.

Lear the bench press lying on a bench, hold dumbbells in your hands, palms forward, close to the chest. Press the dumbbells up until your hands straighten, and then slowly lower it to your chest level. Perform 3 approaches of 8-10 repetitions, resting between approaches 60-90 seconds. This will strengthen the bones and upper body.

Raises of the rises to the step strengthen the bones of the legs and hips, improve the balance and coordination. For the exercise, use a step or platform, go up with one foot, pressing the heel, and get down again. Perform 10-12 repetitions for each leg in 3 approaches, with a vacation between them up to 60 seconds. For the best effect, you can add weeding.