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6 Impact Training Exercises to Boost Bone Strength, From an Orthopedic Surgeon
TODAY.com • • health
Key Points:
- Impact training, which involves exercises like jumping or boxing, helps stimulate bone cells to form more bone by sending vibration signals to them, thereby supporting bone density as we age.
- This type of training is particularly effective in building bone density in the hip region, which is crucial since hip fractures in older adults often lead to severe health consequences and loss of independence.
- Beginners or those with conditions like osteoporosis or arthritis should start with low-impact exercises such as walking and gradually increase intensity based on their physical ability and limitations.
- Progression in impact training can include stepping down from platforms, stomping feet, heel drops, and eventually higher intensity moves like squat jumps with controlled or rebound landings.
- Experts emphasize the importance of bracing for impacts safely to condition bones and joints, helping individuals remain injury-free and maintain mobility as they age.
