Work in the garden is pleasant and helpful

Surely you've heard that products with high content of calcium beneficial for bones. But did you know that the work in the garden and on the site can play an equally important role in strengthening the skeletal system?

The doctors found that women, many working in the garden, after 50 years, bone density is higher than that of their yearling, who were engaged in swimming, aerobics, dancing or jogging.

Gardening and work on the site are a variety of strength training. Lesson not nezhenok: where to dig, weed kosish weeds or grass, have to make efforts, and this kind of heavy lifting. It turned out that such exercises a positive influence on bone and prevent the development of osteoporosis-related diseases with destruction of bone tissue.

In the U.S., osteoporosis affects nearly 10 million people and another 34 million are at risk.

My favorite garden

It was discovered a new tool to combat osteoporosis in women. Certainly the majority of women in the middle and adults prefer to care for roses, instead of lifting weights in the gym.

But not only women like this work. Many do not perceive it as physical exercise. Gardeners are proud of their beautiful plants and love to stay outdoors. They continue to work in the garden, while they lack the forces.

Mineralization and bone density increases, any physical activity - biking, aerobics, dancing, gardening or yoga exercises. But when studied the effect of each of these types of activity, they found that women older than 50, only two of them led to a significant increase in bone density - gardening and yoga exercises.

It follows from these types of physical activity, gardening is the most popular: almost half of women in this age group is engaged in gardening at least once a week. Because they enjoy it, work in the garden, no doubt, be considered one of the most effective means of prevention against osteoporosis.

Additional benefits that a person is outdoors. Staying in the sun stimulates the production of vitamin D, and he, in turn, helps absorption of calcium in the body.

Exercises to strengthen bones

Polls show that very few can name the exercises for strengthening bones. Almost half of adults mistakenly believe that you need special strength training and fitness equipment. While these exercises are really useful to strengthen the skeletal system, the daily housework, which is not without weight lifting, can easily replace weight training.

Very useful as walking, dancing and playing tennis. The best way to make it part of their lifestyle. To maintain strength and bone strength, power exercises to do at least 30 minutes four or five times a week.

For bone health is particularly useful for dancing and walking, and swimming and cycling excellent train the cardiovascular system, but almost no effect on the state of bone tissue.

Here are examples of strength training:

* Walking
* Intensive work in the garden
* Jogging
* Aerobics
* The rise of the stairs
* Skiing
* Soccer
* Tennis
* Dances
* Skates
* Tourism

Always consult your doctor if your sports are contraindicated.

But there are easier ways to add strength training into their daily lives.

* Go out with a dog (you can walk with the dog and the neighbor, if you do not) and walk for 30 minutes (or twice a day for 15 minutes).
* Walk with colleagues during a lunch break.
* Instead of the elevator go up the stairs on foot - in the office, in the store, in the subway, wherever possible.
* Engaged in work in the garden at least 30 minutes four times a week. Then pohorosheet your garden and will look great yourself.
Rx Alaska