Exercises for Increasing Bone Strength
As your body’s foundation, your bones are critical to your well-being, providing support, anchoring your muscles, and allowing you to move. You may be surprised to learn, however, that after about the age of just thirty, you can start losing bone mass due to a variety of factors. The good news is that there’s still plenty you can do to protect these skeletal components—by regularly performing a few simple exercises, you can make them stronger and reduce your risk of fractures both now and later in life.
Why exercise matters
Exercise is most commonly associated with muscular and cardiovascular health, but it can hugely benefit your bones as well. As you work out, you put stress on your bones, which, in turn, encourages them to become stronger and denser. Naturally, living a sedentary lifestyle may result in the opposite: your bones can grow weaker, leading them to become more fragile.
Research shows that filling your days with physical activity is one of the best defenses against developing osteoporosis, a bone disease characterized by weak and brittle bones. Even if you already have some bone loss, regular exercise can still slow the progression and improve your balance so you are less likely to fall. Just be sure to check with your physician before beginning any new fitness program to ensure that it’s right for you.
Improving bone health
The best regimen for increasing bone strength is one that includes a mix of weight-bearing, impact, and resistance exercises. Regarding the first, any exercise that requires you to support the weight of your body, such as playing a sport, climbing stairs, or even completing household chores, qualifies as weight-bearing; many of these provide impact as well. High-impact activities like running will contribute more to your bone health, but low-impact ones like walking or using an elliptical machine can also be beneficial, as can ones that involve quick movements, such as aerobics or jumping rope. And to incorporate resistance into your routine, try lifting weights; you can start out slowly by using handheld or ankle ones before progressing to heavier options. Or you could exercise with resistance bands or do a few push-ups or pull-ups for similar benefits. Aim to engage in some bone-strengthening exercises a few times a week to get the best results.
As you get older, it’s also a good idea to focus on your balance and stability, such as by swimming or doing yoga. Such exercises will keep your muscles and joints strong and flexible to help you remain agile and steady on your feet and avoid injuries.
Helpful exercise regimens
For those just beginning a fitness program, consider these easy bone-strengthening moves to start. You can then work your way up to more difficult ones as your stamina and strength improve.
Walking
Whether you take a brisk stroll through your neighborhood or find a way to walk inside your house, the key is to move. If you prefer the latter, you could purchase an inexpensive walking pad to use in your home—place it by a table or something sturdy you can hold onto for support. Alternatively, you can simply walk in place for a few minutes.
Tennis ball squeezes
Hold a tennis ball (or a ball that’s easy to squeeze) while sitting or standing. Squeeze it as tightly as you can two to three times before slowly relaxing your grip. Do a few repetitions, resting for a minute or so in between each.
Bicep curls
Standing with your feet hip-width apart, engage your abdominal muscles. Hold a dumbbell in each hand, and relax your arms at either side of your body with your palms facing forward. Keeping your shoulders relaxed and your elbows tucked close to your body, lift the weights up toward your shoulders. Remember to exhale while doing so. Lower the weights to their starting position, and repeat. Note: Be sure to choose dumbbells you can lift at least ten times with proper form. The last three repetitions should also require at least some difficulty.
Chair squats
Place a chair against a wall, and then slowly squat down until you are almost sitting, keeping your knees bent and your feet flat on the floor. Stand up slowly, keeping your back and shoulders straight while making sure not to use your arms to help push yourself up. Repeat the process up to five times.
Single-leg balance
Find a level spot near something, such as a table, you can hold on to if you lose your balance. Stand on your right foot, keeping your knee facing forward. Lightly bend your left knee, raising your left foot off the ground. Hold this position for thirty to sixty seconds, keeping your back straight. Repeat this move a few times, and then switch to your other leg. You can also try balancing on a foam pad to make this exercise more challenging.
Sticking to a regular fitness routine is a wonderful way to augment your bone health. Aim to do something beneficial every day, whether it’s dancing to your favorite song, tending to the flowers in your garden, or participating in a game of pickleball. Your bones will thank you for it!