THE BEST EXERCISES FOR ARTHRITIS AND BAD BONE HEALTH 

Range-of-motion exercises

These movements loosen up stiff joints and use their full range of motion. Some examples of these are rolling your shoulders forward and backward or raising your arms up high. You can do most of these routines every day.

Strengthening exercises

These workouts strengthen joint-protecting muscles. Weight training helps build and maintain muscle. Build strength with resistance bands, hand weights, or machines.

Aerobic exercise

Aerobic exercises improve fitness. They boost energy, balance weight, and heart and lung health.Walking, biking, swimming, and water aerobics are joint-friendly aerobic workouts. Work up to 150 minutes of moderately strenuous aerobic exercise per week. 

Tai Chi 

Tai chi increases coordination and bone strength with gradual, delicate moves. A Physician and Sportsmedicine study found that tai chi helped decrease bone loss in postmenopausal women. 

Yoga 

Women who practiced yoga had higher spine bone mineral density, according to Yoga Journal. From slow, precise Iyengar to sporty, energetic ashtanga, yoga can strengthen your hips, spine, and wrists—the most fracture-prone bones.

Brisk Walking 

This classic workout improves bone health. After walking 4 hours a week, nurses had a 41% decreased incidence of hip fractures than those who walked less than an hour. Brisk walking is excellent, but you can adjust your speed to your fitness level.

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