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Incorporating slow, graceful movements, tai chi has been shown to slow bone loss in postmenopausal women. Regular practice, such as 45 minutes a day, 5 days a week, can significantly reduce the rate of bone loss
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Various styles of yoga, from slow and precise to vigorous, can increase bone mineral density in areas vulnerable to fracture, such as the spine, hips, and wrists. Standing poses like Warrior I and II work the hips and legs
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Walking for at least 4 hours a week has been associated with a 41% lower risk of hip fractures compared to less active individuals. Brisk walking is particularly beneficial for bone health, but any level of walking can be adapted to one's fitness level.
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Carrying a golf bag and swinging clubs provide upper-body work, while walking the course engages the hips and spine. The combination of physical activity and walking during a round of golf can contribute to bone health.
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Social dances like the waltz, tango, or salsa, as well as dance-inspired aerobics classes like Zumba, offer enjoyable ways to improve bone health. These activities combine movement with strength training and balance exercises.
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Engaging in hiking provides low-impact weight-bearing activity, particularly beneficial for increasing bone density in the hips. The varied terrain of hiking trails adds to the impact on bones, especially when navigating uphill or downhill sections.
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Playing sports like tennis, pickleball, squash, or paddle tennis can stimulate bone density due to the repetitive stress placed on the racquet arm, wrist, and shoulder. Singles play typically involves more running
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Lifting weights, using weight machines, or doing resistance exercises with bands or body weight stimulates bone growth. Incorporating strength training into your routine at least twice a week can help maintain