Daily exercise is the best way to stay healthy. However, work and family
obligations often make it difficult to find the time to exercise. But there’s
always time during your day for physical activity. Find time by:
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Waking up early for a morning workout
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Then walk during lunch
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Take the stairs instead of elevators during your daily routine
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After you get home, lift weights while watching TV
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Then do sit-ups before going to bed
Regular exercise, especially weight bearing or resistance exercise, can help
prevent and treat osteoporosis (thinning of the bones). Osteoporosis weakens your bones;
so it’s important to slow this mineral loss with weight bearing exercises like
walking, jogging and stair climbing.
Resistance or strength training like lifting weights, stretching elastic bands
and doing water exercises are also beneficial in strengthening your bones and
improving bone thickness.
Back-strengthening exercises can improve your posture, while stretching the
muscles and reducing stress on your bones. A strong back can help prevent
osteoporosis-related fractures along your spine.
Kegel exercises strengthen the pelvic floor muscles. These muscles are
important for proper tone of your bladder, urethra, vagina, uterus and rectum.
These exercises are often recommended for urinary incontinence and pelvic
relaxation, often a product of the aging process.
These exercises can be done at any time of the day. Isolate the muscle that is
used to stop your stream of urine. Simply squeeze for 5 seconds, then relax for
5 seconds. Repeat up to 50 times for best results. Most women find improvement
within 4-6 weeks.
Make sure to consult your doctor before starting any exercise program,
especially if you have osteoporosis or other medical conditions.
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