It's no secret that to maintain the health and functionality of the heart, lungs and muscles requires regular physical activity. However, not everyone knows that the same is true for bones. The human bone-articular system often experiences problems with bone density. For example, there is osteoporosis or osteopenia - the primary stage of osteoporosis. If you want to prevent the emergence of such phenomena in the future, then the best assistant in this matter will be regular physical activity.

It should be noted at once that not every exercise that we are accustomed to does bones benefit. Exercise to develop strength and bone density should conform to four basic principles:.

Weight load A weight lifting exercise, during which muscles overcome natural gravity, while moving their own and additional weight up and down, promotes bone growth best.

Intensity Your bones will be strengthened the more, the more energetic your efforts and the more weight you move. However, you should always remember the safety precautions and increase the load very gradually!.

Variety The optimal option is the exercises, which involve as many different muscles as possible and perform the most diverse movements.

Enjoying the exercises, you need to enjoy the process. Otherwise, people are unlikely to try and strive to achieve the best results.

To correctly choose exercises, you need to understand how exactly this or that exercise affects the bone. Bones are biologically active (like organs and muscles), in many ways they react to exercises just like muscles and the cardiovascular system. Therefore, the more tension is created for the bones, the stronger they become. In the same way, the muscles roll in the process of lifting weights, the heart and lungs develop during intensive physical work.

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