7 habits that make middle-aged girls weak bones – Digital Samachaar

Getting old causes adjustments in girls’s our bodies corresponding to wrinkles, age spots and grey hair. The physique additionally loses muscle mass and bone density, and joint stiffness could enhance as we become old. Sustaining wholesome habits helps girls’s bones grow to be stronger and extra versatile of their previous age.

Sedentary

A sedentary way of life reduces joint flexibility and total well being. Joints assist muscle coordination, enhancing vary of movement. Each enable for straightforward motion and each day actions.

Girls ought to keep away from sitting an excessive amount of in the course of the day which may trigger muscle pressure, weight achieve, continual irritation… Standing up and transferring round commonly helps the muscle mass calm down.

Skip stretching workouts

The physique is much less versatile, muscle mass grow to be stiffer and fewer supple if they don’t stretch commonly. Stretching actions corresponding to vertical press – horizontal press, knee pull, leg kick… may be accomplished earlier than or after train. Deal with main muscle teams just like the hips, hamstrings, and shoulders.

Don’t train within the morning

Beginning the morning with some type of wholesome train can increase bone and joint well being, vitality ranges, and create a great temper all through the day.

Center-aged girls don’t must train vigorously, simply easy actions corresponding to strolling open air or doing a couple of light yoga actions to stretch their muscle mass.

Don’t heat up when exercising

Warming up is a crucial a part of the exercise course of, and if ignored, it may possibly enhance the chance of harm and contribute to joint stiffness. You must apply warming up your physique with actions corresponding to elevating your thighs, kicking your heels to the touch your buttocks, and rotating your shoulders earlier than transferring on to stretching actions.

Sitting within the fallacious posture

The behavior of slouching or slouching could cause muscle cramps and restrict vary of movement over time. To cut back the chance of bone and joint injury, every particular person wants to regulate their sitting place as quickly as attainable.

For instance, when sitting in a chair, it’s best to sit straight and look ahead, shoulders relaxed, knees and calves forming a 90-degree angle, putting each ft on the ground or footrest space. After each half-hour of sitting at work, it’s essential rise up, stroll round, and stretch to calm down your bones and joints.

No energy coaching

Power coaching helps construct muscle and cut back muscle loss that happens naturally in postmenopausal girls. Apart from, these workouts additionally contribute to bettering flexibility and vary of movement in previous age. These embody lifting weights, planking, squatting, jogging… Train frequency must be maintained 4-5 days per week, 75 minutes per day or adjusted to fit your situation and well being.

No relaxation and restoration

Relaxation and restoration are two different necessary points of total well being and musculoskeletal well being. After every interval of train, the physique must restore and recuperate injury, if any. In the event you practice too laborious, there isn’t any restoration time, resulting in muscle fatigue and decreased flexibility.