Longevity—or living both better and for longer—doesn’t have to be a complicated, supplement-spiked routine, especially when it comes to bone health. Sometimes, the best tips are actually quite simple. Just ask primary care doctor and longevity specialist Amanda Kahn, who has a tip for bone health that she’s implemented into her own life.
“Adding a little bit of resistance to your daily routine can help when it comes to bone and spine health,” Dr Kahn says. “I like to rollerblade with wrist and ankle weights and in a weighted vest, too.”
And while Dr Kahn jokes she “looks totally nuts” with all her weighted gear on, it’s worth it. Studies have shown that weight training can help prevent both osteoporosis (bone weakening) and sarcopenia (muscle loss). Women typically reach their peak bone mass around age 30; from there, it’s lighter, more breakable bones.
That’s where weight-bearing exercises can help. Whether you’re powerlifting or just going to strength-training classes, it can all help you maintain bone mass. And smaller, more calculated moves can help too (though Dr Kahn notes that ankle and wrist weights or a weighted vest should be the cherry on top of a routine, not the entire sundae).
“It can be really hard to do daily tasks in wrist or ankle weights,” she says, adding that she’ll pop them on while doing activities like blow-drying her hair. “Longevity can meet people where they are. We want to take advantage of any moment and this is better than nothing at all.”
Simple ways to add resistance training to your day
As mentioned above, the easiest way to build resistance into your life is to attach it to things you already do.
- Try wearing a weighted vest during a short walk, especially if you already go for a morning or evening stroll.
- Swap the lift for the stairs when possible.
- Add a few calf raises while brushing your teeth.
- Keep a pair of light dumbbells or resistance bands near your desk and use them for shoulder presses, rows or bicep curls between calls.
- Do bodyweight squats while waiting for your coffee to brew.
- Do wall push-ups before a shower.
- Do glute bridges while watching television.
- For something even more functional, carry your grocery bags instead of always reaching for delivery.
- Practise a few sit-to-stands from your chair without using your hands.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: vogue.in
