Boost your bone density with these exercises
What's the story
Volkmann's canals are tiny channels within your bones that serve a vital function: they're like the expressways of your skeletal system, letting blood vessels and nerves zip right through the otherwise roadblock-like bone tissue.
Keeping these canals healthy is key to strong, resilient bones.
This article details 5 exercises that are apparently good to keep the Volkmann's canal healthy, and hence help in improving bone density and strength.
Weight-bearing
Weight-bearing workouts for bone density
Weight-bearing exercises stimulate bone formation and increase bone density.
Activities like walking, jogging, or jumping rope exert pressure on your bones, prompting the creation of new bone tissues.
By spending 30 minutes on weight-bearing exercises five days a week, you can dramatically boost your bone health by facilitating blood flow through Volkmann's canals.
Strength training
Strength training for structural support
By including strength training exercises in your routine at least twice a week, you can make a big difference in your bone health.
Weight-bearing exercises like squats, lunges, and push-ups do more than just build muscle. They also create stress on your bones.
This stress triggers your body to increase bone density around Volkmann's canals, providing stronger support structure and helping prevent fractures.
Flexibility
Flexibility exercises for better mobility
Flexibility exercises like yoga or Pilates benefit your joints by increasing muscle elasticity, which in turn helps prevent injuries.
These activities facilitate improved circulation within Volkmann's canals by promoting movement that doesn't impede blood flow.
Regularly engaging in flexibility exercises contributes to the health of not only your bones but also the tissues around them.
Balance training
Balance training to prevent falls
Balance training is essential for preventing falls that could harm bone structure, including Volkmann's canals.
Simple balance exercises like standing on one foot or tai chi enhance coordination and proprioception, which is your body's sense of movement within joints and joint position.
Including balance training in your exercise routine three times a week improves stability and prevents injuries that could harm bone health.
High-impact caution
High-impact sports: A cautionary note
High-impact sports like basketball and tennis boost bone density, but people with bone conditions or fracture risks need to exercise caution.
These activities exert stress on bones, which is advantageous to a certain extent, but can potentially lead to injuries if not regulated.
By consulting a healthcare provider before engaging in high-impact sports, you can ensure that they contribute positively to your Volkmann's canal bone health, and not negatively.