Jun 27, 2014
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High Impact Exercises That Improve Bone Health

Bones are among the living tissues in human body and they respond to physical exercise by becoming stronger. High impact physical exercises help in improving bone health, in order to build and maintain strong bones physical activity is very essential. High impact exercise helps in formation of strong bones and improves bone mineral density of the bones. High impact exercises also lead to increased bone mass and help in preventing loss of bone mass as one ages.

Research has been conducted to determine the type of exercise that works out best in improving bone health and also to determine the amount of force that will bring about best results of bone growth. Results have shown that vertical high impact exercises with an impact of more than 4.2 G’s leads to stronger hipbones. More so jumping up and down into a box with a height of not less than 20 inches produces forces of more than 4.5G’s that is essential in growth and maintenance of healthy and stronger bones, also running a 20- minute mile helps in growth and maintenance of strong and healthy bones. It can therefore be concluded from the above findings that people should run a bit fast and jump high so as to generate more forces that will lead to strong and healthy bones.

There are also other high impact exercises that can help improve bone health and these exercises include dancing, hiking, tennis, stair climbing, jogging and doing high impact aerobics.

Researchers have also found out that exercises that produce forces of less than 4G’s can help in maintenance of healthy bones but they have not yet found out the exact amount of G force lower than 4G’s that is necessary in maintenance of strong healthy bones.

However a word of caution has been given to older people, especially those who suffer from osteoporosis or are at a risk of breaking a bone to seek the advice of a health care provider before performing high impact exercises. This is because they might get injured while performing the high impact exercises or else they can stick to low impact exercises such as low impact aerobics, use of stair step machines and use of elliptical training machines as these are a bit safe for them and chances of getting injured are very low.

The European Health Insurance Card (ehic card) is a card given for free to individuals who are on a temporary stay in any of the twenty eight Europe Union countries. The card enables these individuals to access health care facilities provided by the host country for free or at a cost depending on the conditions of the particular host country. An EHIC Card holder is usually treated under same conditions and at equal cost as people of the host country.

However it should be noted that the European Health Insurance Card does not cover any other costs such as stolen property or return flight to the home country and therefore it cannot act as an alternative for travel insurance, more so the card does not cover any cost when travelling for the purpose of obtaining health care facilities and finally the card is not a guarantee for free services in the host country.

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