10 Best Exercises That Can Help You Keep Healthy Bones
One of the best things you can do to enhance bone health is exercise. The Bone Health & National Osteoporosis Foundation states that doing weight-bearing exercise for 30 minutes a day should be beneficial. By making bones adjust to gravity, low- and moderate-impact workouts like skipping, hopping, and leaping strengthen bones. These kinds of exercises also help to improve balance while strengthening muscles.
1. Walking
Walking is seen as a weight-bearing activity that stresses bones and encourages bone formation. It has comparable health benefits to other aerobic exercises like dance or jogging. Increase the jolting intervals in order to get the most out of your walk. One study found that premenopausal women's hipbone density rose dramatically when they walked vigorously for 10 minutes, jumping every 30 seconds.
2. Swimming
Swimming works the entire body and strengthens the heart without putting too much strain on joints. Moreover, it might enhance balance, which might lower the chance of fractures from osteoporosis or falls. A 2020 study found that compared to nonswimmers, individuals who exercised in the water six or more times a week for at least three to six hours had higher bone density in both their femur and spine. One strategy to maintain bone density over time is to take up swimming or water running.
3. Yoga
Numerous bone-healthy benefits of yoga include strengthening the hips, legs, and spine, enhancing balance and coordination, and lowering the chance of fractures. According to Reif, yoga positions can apply little weight to your bones to promote the formation of new bone. But, it's crucial to stay away from positions that put strain on them because doing so may raise your chance of osteoporosis fractures. For example, avoid severe backbends.
4. Exercise for Strength
Exercises involving weight bearing, such as jogging, dancing, stair climbing, and running, strengthen bones and build muscle. Activities that involve force, like jumping, can encourage the growth of new bones. Exercises like hand weights, resistance bands, chairs, or resistance balls can all be included in a strength training programme. Although they don't directly increase bone density, yoga and tai chi may assist improve flexibility and balance.
5. Exercise using Weights
Exercise helps reduce bone loss and increase bone strength. Activities involving strength training may involve the use of hand weights, free weights, and equipment like resistance bands, which use your bodyweight as resistance. By teaching you to land solidly on your feet following leaps and jumps, moderate impact workouts like jogging and skipping also help to strengthen your bones and muscles. Just be sure that your resistance starts off low enough when you begin these exercises to avoid the onset of muscle discomfort.
6. Wheeling
Cycling is a low-impact aerobic exercise that can improve general fitness, but it might not be the best option for building bone density. Although cycling does not put compression forces on your spine or bones to promote bone-building, it can still be beneficial for bone health when combined with impact and strength training exercises in an overall exercise regimen. This is because cycling is a non-weight-bearing activity.
7. Using Weights for Strength Training
Research indicates that strength training, such walking with weights, and weight-bearing exercises are beneficial for increasing bone density. These exercises are particularly beneficial for preventing fractures in the hip and spine bones. As an example of an exercise that strengthens the arms and spine simultaneously, elevate both legs until they are parallel to the floor and then bring them back down to repeat 12 times. 8. Ropes-Based Strength Training Exercise, especially weight-bearing activities that require bones to bear weight against gravity and build strength, can be extremely important for maintaining bone health. Battle ropes in alternating circles are a strenuous and dynamic workout that targets the shoulders, arms, core, and legs. This workout will train your ATP-CP, glycolytic, and oxidative energy systems; aim for high reps with high amplitude.
9. Balls for Strength Training
Many people are unaware that, like muscles, bones are living organs that need to be reinforced. Running and other high-impact, weight-bearing workouts can be particularly beneficial for increasing bone mass. For added mental and physical benefits, incorporate stability ball activities, also known as exercise balls, into your routines if bodyweight exercises aren't demanding enough for you. Stability ball exercises improve mind-body communication and encourage muscles to function as a single unit.
10. Using Resistance Bands and Weights for Strength Training
Exercise is crucial for strong bones, and it becomes even more important if you have osteoporosis. But stay away from workouts that bend or curve your spine, as this raises the chance of fracture. Make time in your calendar for weight-bearing activities like walking, climbing stairs, or tennis at least twice a week.
