Exercise has all-round health benefits and we have covered this in earlier articles. One of these benefits is that bones get strengthened with exercise. With age, bones start thinning out or becoming porous (osteoporosis) and weakened in the process. Their density reduces, so their ability to bear weight also comes down. This translates into weakness, pain, sprains and fractures when there is moderate to intense activity. Bone-strength-related issues is quite common in people above 40 years of age and robs them of a good quality of life. Women who are nearing or have crossed menopause are even more vulnerable to the same.
Strength-training, also called weight-training, weight-bearing or resistance-training is a set of activities or exercises that stress the bones in a positive way and help them regenerate tissue. This translates into improvement in the density and strength of the bones. The names of these exercises comes from the fact that the body is provided resistance from weights, the ground or a surface, which helps build bone-strength in the process. While every form of exercise involves weight or strength training to a certain extent, some are even better at this, which is what we will focus on here.
These exercises offer the benefit that they can be done anytime, anywhere and do not require any equipment. While treadmills at gyms are convenient for those who are short of time, doing these activities outdoors offers other advantages too. You could be part of a special interest group that is into these activities. This sustains the motivation while allowing you to make new friends and acquaintances.
Just ensure you are wearing shoes with the right amount of cushioning and a shape that complements the arch of your feet. Also, if you have been diagnosed with osteoarthritis or osteoporosis, please consult an orthopedic-doctor before you start these exercises. He/she will advise you on the duration, frequency, speed and other aspects of the program.
If your health does not permit any of the above, you can still do walking at normal pace for 30-40 minutes a day.
Carry a bottle of water with you to sip between breaks. This will ensure you are sufficiently hydrated.
Yoga and Aerobics are not very similar. While yoga emphasizes slow, measured and precise movements, Aerobics packs intense cardiovascular activity. However, they both help improve flexibility, balance and posture, which is why they have been clubbed together here. While doing these activities, it is important that you are supervised by a trainer, as errors in performing them can increase the risk of injuries. Also, the right attire is important here. Loose-fitting cotton clothes, a mat on the ground and proper footwear will increase comfort level and prevent sprains or injuries. If you suffer from osteoarthritis or osteoporosis, check with your orthopedic-doctor before starting these programs as they can increase your risk of fractures.
Free-hand exercises that require no weights or special equipment (a chair, table, bench and mat may be required at the most), is an ideal option for those who have a hectic work-life. These exercises can be performed any time of the day, either at home or in office. You could either engage a trainer who will teach you some of these exercises, or you could learn the same from YouTube videos.
Some of the best free-hand exercises include:
Again, if you suffer from osteoarthritis or osteoporosis, check with your doctor if any of these are restricted for you. And even if you don’t suffer from any of these conditions, it’s good to get a full-body Medical Checkup before you start an exercise regimen. The checkup should include a bone-density test too.
Racquet sports like tennis, table-tennis, shuttle-badminton, ball-badminton, squash and racquetball are very good exercises for strength-training. Like item 1, here too, resistance comes from the ground. Further, having to move quickly also improves flexibility, hand-eye coordination and stability. And needless to say, the legs are strengthened by playing these sports.
By the same logic, soccer, volleyball and throw-ball also pack a good amount of strength training. So which of these games you would like to play depends on your convenience and comfort level. However, please note, as against playing the sport occasionally for entertainment, if you are aiming at strength-training, you should play a game or two, three to four times a week.
Climbing stairs is a highly-effective, yet underestimated exercise for strength-training. Having to carry your body-weight and climb several steps up and down exercises the whole body and provides sufficient resistance from the ground. Just take note to not climb very rapidly as these can hurt your knees. While climbing up the stairs, keep a steady pace, and while climbing down, slow down if you will like. This will prevent knee injuries in the future.
Choose stairs that are of uniform height and uniform tread so that you do not twist your feet while placing them. Also, the material should be semi-hard, such as wooden, metal or concrete steps. Avoid stone steps as much as possible. More importantly, it’s important to wear shoes with good cushioning and shape that complements the arch of the feet, while doing this exercise. And if you are a diabetic, please check with your doctor if you can undertake this, as there could be some restrictions.
Of all the different types of strength-training exercises, weight-training is the most popular and has a history of several thousand years. Here, the resistance comes from weights such as dumb-bells, bar-bells, kettle-bells, and chains or levers in special equipment.
The popularity of weight-training comes from the fact that, the resistance is of good quality which makes every exercise undertaken with weights, very effective. They help strengthen the bones and joints, improve musculature, stability, balance and posture. The need to breathe-in and breathe -out heavily during these exercises is good for the lungs and helps people with breathing disorders.
For all these reasons and more, weight-training has acquired a cult status. There is an explosion in the number of gyms, trainers and celebrities who endorse weight-training, all over India, in recent years. Many gyms offer special timings for work-from-home individuals and women, for convenience. In Tier-1 cities of India, you can even find women-only gyms in some localities, while most apartments and residential societies maintain a gym of their own. People who have experience and knowledge of weight-training can even exercise at home with dumb-bells.
However, beginners or those with very little experience in weight-training should avoid trying them at home or working out in the society’s gym. It is advisable to first enroll into a gym where a trainer will familiarize you on the various exercises and equipment over several months. Further, they will monitor you while you are exercising.
All these will reduce the risk of injuries which can be serious when it comes to weights. Here too, proper footwear and clothes will reduce discomfort, make your exercises more effective, and the overall experience a positive one.
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These are some exercises that can be done easily without the need for equipment. I am going to take the advice of skipping the lift and going for the stairs.
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