About Muscle and Bone exercise
advice for children and young people (from 4 to 18 years) is to do muscle and bone strengthening activities three times a week. Adults and the elderly can undertake these activities twice a week, whereby the elderly can combine this with balance exercises.
Muscle strengthening activities
Regular exercise and exercise helps to maintain and maintain supple and strong muscles. Your flexibility, muscle strength, balance and dexterity benefit from this. This is important, for example, to prevent falls.
Muscle strengthening activities include actions to improve strength, endurance, and size of the muscles. You can do specific strength exercises, but also many sports where you have to run and jump strengthen the muscles. Think of running, playing football, tennis, fitness or wave boarding. Activities such as swimming and cycling that require less power but are sustained for a long time also strengthen the muscles. Below is an example of muscle strengthening exercises.
If you regularly load your bones, you will keep them strong for longer. The density of the bones is highest around the age of thirty. After your 45th, more bone is broken down than created. Movement is important for both bone mass build-up and retention. Doing regular bone-strengthening activities can even slow down the process of bone destruction.
Bone-strengthening activities consist of strength training and activities where the body is loaded with its own weight, such as trampoline and skipping rope. If you are reasonably trained, intensive sports where you run and jump a lot (such as running, aerobics or volleyball) are best for strengthening your bones. But for untrained people or people who already suffer from their bones, this is not suitable. They can better choose activities in which they carry their own weight, for example walking, climbing stairs or tai chi. Below is an example of bone strengthening exercises.
Balance is about working your muscles together. A good balance ensures that you keep your balance easier and fall less quickly. Balance exercises are exercises aimed at improving your balance while standing or moving, such as standing on one leg, walking the line by a foot or picking up an object from the ground. But also think of activities such as yoga, ballet, pilates, or gymnastics.
Balance exercises reduce the chance of ankle injuries such as sprains and help prevent any recurrence. Hip, knee and back problems can also be reduced and prevented with balance exercises.
Tips for performing bone or muscle strengthening exercises
Teach yourself to do a series of targeted exercises at set times during the week (for example in front of the television, immediately after work/school).
- How often do you have to do an exercise? It is often advised to perform an exercise with 3 times 10 repetitions per exercise or for example 3 times 25 seconds. This depends on the experience and physical condition. Always consult this with a sports instructor if you are unsure.
- Listen to your body. You should not feel any pain during or after the exercise. Pain indicates a wrong or too intensive exercise. In the case of muscle cramps, you stop the activity.
- Before warming up, it is advisable to do a warm up. You can do this by performing a number of exercise exercises before you begin this muscle strengthening exercise.
- Perform the exercises calmly. The exercise must be carried out accurately and in a controlled manner.
- Stay alert: If you have done the exercise more often, you run the risk of performing the exercise on autopilot. Keep your focus on the muscles to be contracted and the movement that you make.
- Pay attention to a good basic posture.
- Exhale at the moment of effort and breathe in at the moment of relaxation.
- Do not perform the exercises immediately after a large meal, but make sure there is approximately 1 hour between the meal and the exercises.
- If you experience complaints during the exercises or if you have limitations on the move, consult your doctor or physical therapist.