Final answer:
To maintain healthy muscles and bones, it's recommended to do flexibility exercises two to three times a week and strength training at least twice weekly. Bone strength is improved through weight-bearing and resistance exercises, while regular flexibility exercises enhance range of motion.
Step-by-step explanation:
According to health guidelines, it's generally recommended to engage in flexibility exercises such as stretching and yoga, at least two to three days per week. These exercises enhance the range of motion of muscles and joints and help prevent injuries. For muscle and bone training, typically dubbed as strength training, it's advised to include exercises at least two days a week that work all major muscle groups.
As for bone strength and flexibility, research indicates that bone turnover rates are relatively high, with a typical recycling of five to seven percent of bone mass occurring each week. This rate can vary based on the location within the skeleton and the specific area of the bone. For instance, the bone in the head of the femur may be fully replaced every six months, whereas the shaft of the bone alters more gradually.
Bone strength is most effectively increased through weight-bearing and resistance exercises, which help to stimulate bone formation and retain calcium in the bones that are bearing the load. The strongest bones are typically found in athletes who engage in high-impact sports, like gymnastics or running, whereas flexibility is enhanced through regular stretching or activities like yoga and pilates.