Ways To Help Osteoporosis Archives - Womens Medical Center Rhode Island

Getting into shape can be difficult for just about everyone. Whereas, staying in shape can be just as hard. The key to really being able to get the most from your workouts is going to come down to doing the right exercises. In this article, we will be going over some of the best gym exercises for women.

Best Gym Exercises For Women:

1. Single Leg Deadlift.

This is perhaps one of the best exercises for women because it can do a variety of things for your body. Not only can it work your glutes, but it can activate your entire core at the same time which can make your stomach look better and reduce any back pain that you might be experiencing. Along with this, it is a very easy exercise to incorporate into your routine.

Simply grab a pair of matching dumbbells and stand on one leg at a time. You will want to lift your opposing foot behind you and bend your knee so the leg that you are lifting is completely parallel to the floor. By bending at the hips, you will be able to lower your body as much as possible. Then, you will push your body back into its original starting position. Try to utilize your glutes to push up instead of using your lower back. By keeping your core engaged and working throughout the exercise, you should be able to have a very effective exercise that you can incorporate into your total body routine.

2. Side Plank.

This is another excellent exercise that you can incorporate into your routine very easily and that can really work your waist. This exercise works your entire midsection and your abdominal muscles which can help tone your core.

The way to perform this would be to lay down on your side with your legs completely straight. You will want to prop up your upper body with your elbow and forearm. Then, you will simply lift up your hips until your body is in a completely straight line from your shoulders all the way to your ankles. You will then hold this position for a minimum of 30 seconds. Once you complete a bunch of reps for one side, move on to the other side to even it out.

3. Pushups.

This might be a very old and classic exercise, but it also happens to be one of the most effective for maximizing your upper body and core. This exercise, when performed properly, can really work out your entire body and keep your chest as perky as possible. Along with this, it can work your body hard to burn a significant amount of calories very shortly.

To perform this exercise, simply lie on the ground with your hands propping your body up. You will then lower your upper body until your chest almost touches the floor. Once this is complete, you will simply push back up into the same starting position. Throughout the exercise, you should work to keep your hips lifted as much as possible and your core braced throughout the duration of the exercise for the best results.

4. Sprints.

Another exercise that you are going to want to incorporate into your exercise would be sprints. This is an excellent exercise to get into any one’s routine because it can help you burn a significant amount of calories in a short period of time and it can help to activate your muscles in a way that other exercises might not be able to do. Because sprinting can help you burn a lot of calories, a lot of people might be interested in implementing into their routine if they are looking to lose a significant amount of weight.

Overall, there are a lot of different exercises that women are going to want to get into their routines in order to maximize their workout effectiveness and efficiency. By incorporating the above exercises into your routine, you should be able to do just that. There are a lot of different exercises that you can focus on. The ones discussed in this article are some of the best and most efficient for women that are either looking to lose weight, tone or even build muscle.

Osteoporosis is one of the biggest diseases that affects half of all women that reach age 60. Unfortunately, it is a disease that can be debilitating. While men are not immune to this problem, there is a much larger chance that a woman suffers from it. In fact, it is so prevalent now, that it has become an epidemic of sorts. Below, we will be going over some of the different ways in which you might be able to prevent this disease from affecting yourself.

How To Prevent Osteoporosis:

1. Quit Drinking Soda.

One of the biggest things that you are going to want to do when it comes to preventing osteoporosis is to stop drinking carbonated beverages. These kinds of beverages can end up leaching calcium from your bones. A lot of people that drink a lot of carbonated beverages suffer from bone loss as a direct result. Along with this, these kinds of beverages have a lot of phosphates which can result in even further calcium depletion.

2. Reduce Protein Intake.

Another major thing that you are going to want to do is try to minimize the amount of protein you consume on a regular basis. While protein is essential for your muscles, too much protein intake can result in too much acidity in the body. This can in turn cause calcium to be lost in the urine. Most people only need around 2 to 4 ounces of lean protein intake around 3 times per day. The average diet contains 2 to 3 times this amount which is considered excess.

3. Reduce Or Eliminate Caffeine Intake.

Another significant contributor to this disease is having too much caffeine intake. Each cup of coffee that you drink can actually deplete 150 mg of calcium in your urine. If you cannot cut out caffeine entirely, you will want to at least increase your calcium intake by a minimum of 150 mg for each cup that you are going to drink throughout the day.

4. Get Vitamin D.

Another huge contributor to the rise of this disease is the fact that a majority of people are not getting enough vitamin D in their life. Vitamin D is one of the biggest epidemics in our society which is important when considering this disease because Vitamin D is necessary in order for the body to be able to properly absorb calcium and put it in the bones. Therefore, if you are not getting a sufficient amount of vitamin D in your body, you are going to end up being deficient in calcium as a direct result.

5. Exercise More.

Another important thing that you are going to want to do is make sure that you are exercising as much as possible. When muscles pull against the bones during various exercises, it ultimately stimulates the bones which can increase bone growth and density.

Overall, there is a lot that can be done to minimize the risk of suffering from this disease. The tips above are a great start. By positioning your health better with the tips above, you should be able to minimize the chances that this disease negatively affects you. Be sure to increase your vitamin D intake whether through increased sun exposure or through proper supplementation and you should achieve good results. Along with this, you want to make sure that you cut out caffeine and eliminate carbonated beverages from your diet as it can leach calcium directly from your bones. All of these things are going to put your body in a good position to be as healthy as possible.