090517 Osteoporosis strength training
High impact exercise such as these listed builds stronger bones
- Vertical jumps
- Skipping rope
- Jogging in place
- Knees semi straight hops in place
- Ankle hops
- March around your home or gym with dumbbells or extra weight on your shoulders
Weight bearing aerobics
- Walk with a set of dumbbells. Avoid repetitive motion injuries by switching up on your method of carrying the extra weight on your walk or run.
There is a delayed response of up to six months before changes in your bone mineral density will be noticeable. Weight bearing and bone load bearing lowers your risk of fractures.
When you quit smoking, good things happen to your body
- Your blood pressure and heart rate begin to lower after 20 minutes of no smoking.
- The carbon monoxide levels in your blood returns to normal after 12 hours of non-smoking.
- Your risk of heart attack decreases after 24 hours smoke-free.
- Your circulation will improve after 2 to 12 weeks of being smoke-free.
- One year after of no smoking, your risk of heart attack is half of what a smokers is.
- Your risk of a stroke, after five years, is the same as a non-smoker.
- Fifteen years after no smoking, the risk of you developing coronary heart disease is at the same level as a non-smoker.