As we age, our bodies undergo several changes that can impact our health in various ways. Two of the most common health concerns as we get older are heart disease and osteoporosis.

Heart disease is a leading cause of death worldwide, while osteoporosis affects millions of people, especially women. Fortunately, there is a simple trick that can lower the risk of both of these conditions by a significant margin. In this article, we will discuss what this trick is and how it can benefit your overall health.

What is the trick?

The trick we are referring to is a type of exercise called weight-bearing exercise. Weight-bearing exercise is any activity that involves moving your body against gravity while standing upright or supporting your body weight with your arms or legs.

Examples of weight-bearing exercises include walking, running, jumping, dancing, and weightlifting.

How does weight-bearing exercise help?

Weight-bearing exercise has several benefits for both the heart and bones. Here are some of the ways it can help:.

1. Reduces the risk of heart disease

Doing weight-bearing exercise regularly can significantly reduce the risk of developing heart disease.

According to a study published in the American Journal of Preventive Medicine, women who engaged in weight-bearing exercise for at least 150 minutes per week had a 66% lower risk of developing heart disease than those who did not exercise. The study also found that the more exercise the women did, the lower their risk of heart disease was.

2. Strengthens bones

Weight-bearing exercise can help maintain and improve bone density, which is essential for preventing osteoporosis. As we age, our bones lose density and become weaker, making them more prone to fractures.

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Weight-bearing exercise stimulates bone growth and strengthens bones, reducing the risk of fractures. A study published in the Journal of Bone and Mineral Research found that women who did weight-bearing exercise for 30 minutes a day, five times a week for a year, had a 44% lower risk of hip fracture than those who did not exercise.

3. Helps with weight management

Weight-bearing exercise can also help with weight management, which is important for overall health. It burns calories and increases metabolism, making it easier to maintain a healthy weight.

A study published in the Journal of Applied Physiology found that weight-bearing exercise was more effective at reducing body fat than non-weight-bearing exercise, such as cycling or swimming.

4. Improves balance and coordination

As we age, our balance and coordination tend to decline, increasing the risk of falls and injuries. Weight-bearing exercise can help improve balance and coordination, reducing the risk of falls.

A study published in the Journal of Gerontology found that weight-bearing exercise improved postural stability and balance in older adults.

How to get started with weight-bearing exercise

If you are interested in reaping the benefits of weight-bearing exercise, here are some tips to get started:.

• Consult with a doctor or a fitness professional before starting any new exercise program.
• Choose activities that you enjoy and that you can do safely.
• Start slowly and gradually increase the intensity and duration of the exercise.
• Balance weight-bearing exercise with other forms of exercise, such as stretching and aerobic exercise.
• Stay consistent with your exercise routine.

Conclusion

Weight-bearing exercise is a simple yet effective trick that can lower the risk of heart disease and osteoporosis, two common health concerns as we age.

By incorporating weight-bearing exercise into your lifestyle, you can improve your overall health and wellbeing. So, what are you waiting for? Get up and get moving!.