Contents:
- Medical Video: Ping Pong Trick Shots 3 | Dude Perfect
- Various types of exercise in the fasting month are beneficial for bones
- 1. Walk
- 2. Yoga
- 3. Tai chi
- 4. Kalistenik
Medical Video: Ping Pong Trick Shots 3 | Dude Perfect
When fasting, you may become lazy to exercise and just want to sleep a lot to save energy. In fact, research shows that fasting for a full month without exercise can reduce body fitness. In addition, exercise in the fasting month can help strengthen bones while preventing osteoporosis. Indeed, what types of exercise for bone health are good for the fasting month? Continue reading the following reviews.
Various types of exercise in the fasting month are beneficial for bones
Exercise for bone health that is safe when fasting is a type of exercise low impact. This is because of sports low impact does not give too much pressure to your body members, so energy is not drained quickly.
According to a study conducted by experts from the University of Missouri, weight training is one type of exercise low impact which is useful for bone density. Because the weight training can help reduce the level of sclerostin while increasing the hormone IGF-1 in the body.
Although sclerostin and the IGF-1 hormone have conflicting functions in the body, both play an important role in bone health. Sclerostin is a natural protein in bone. If sclerostin levels accumulate in the bone, the bones will be more susceptible to loss. On the other hand, the increasing hormone IGF-1 is good because it can trigger bone growth.
To increase bone mass and prevent osteoporosis, Dr. Rano Izhar who is the CEO of the International Fitness Professional Association (IFPA) Asia recommends that you do one of the various types of exercise for the bone health category low impact. Do not worry, low impactis exercise in the right fasting month.
Well, here are the types of exercise in the fasting month that benefit bone health.
1. Walk
You don't need to exercise that is too heavy to get strong bones. Enough by walking alone, you have done exercise for bone health.
It's easy, you can walk around the house or with a treadmill. Just regular walking for four hours a week can reduce the risk of hip fracture by 41 percent, as reported by WebMD.
It is true, bone density and health will be better if you do a brisk walk rather than regular walking. However, this is still adjusted to your current fitness level. The most important thing is that you strive to exercise regularly in the fasting month to maintain fitness and bone health.
2. Yoga
If you like doing yoga, then you should continue this habit during fasting. Yes, yoga is a type of exercise for bone health that is very safe when fasting.
A study published in the Yoga Journal found that yoga can help increase mineral density in a woman's spine. This is because all yoga movements, from the slow iyengar style to the strong asphanga, can strengthen almost all parts of your bones. These include the hip bones, spine, and wrists which are most vulnerable to fractures.
Not only strengthens bones, yoga is also useful to improve your balance and concentration. So, you will avoid the risk of falling when your body feels weak after a day of fasting.
3. Tai chi
Tai chi is a type of exercise in the fasting month that is safe but has many benefits for bone. This tai chi movement which tends to be slow and calm in fact gives you two benefits at once, namely calming your fasting days while maintaining strong bones.
A study published in Physicians and Sportsmedicine found that tai chi can reduce the rate of bone loss in postmenopausal women. After routinely practicing tai chi with a duration of 45 minutes for 5 days a week, the risk of osteoporosis in postmenopausal women decreases by 3.5 times than for those who do not do tai-chi. Amazing, isn't it?
4. Kalistenik
You might be confused about calisthenic exercise, even though you can do it often. Calisthenic exercise is a type of exercise for bone health that uses your own body strength. The example is push ups, pull up, and squat.
This exercise is good for fasting because you do it according to the ability of your own muscles and bones. You can set when to stop when certain body parts start to hurt and when you can resume. Make no mistake, calisthenic exercise actually makes your bone growth and density more maximal.
Because you only have your own body and don't need any tools, you can certainly do this exercise wherever and whenever you want. General surgeons recommend that calorie exercise be carried out at least twice a week to stimulate bone growth.
In addition to exercise in the fasting month, foods that are rich in calcium and vitamin D can help maintain the strength of your bones. Increase your intake of milk, cheese, eggs, cereals, sardines and various green vegetables while fasting to maximize the benefits of exercise for bone health.
If necessary, meet your calcium and vitamin D needs by taking CDR. CDR contains a combination of calcium, vitamin D, vitamin C, and vitamin B6 which can help maintain healthy bones. In addition, taking CDR can also help fulfill the nutrients you need during fasting. Don't forget to always read the rules of use before drinking CDR, huh!
