Top 10 Exercises to Increase Bone Health

Bone Health Exercises - Woman Running

 

Would you like to know the best way to increase your bone health for life?

Before we go into bone health, let’s first get a little information about what exactly the bones in our bodies are comprised of. Our bodies are full of different living tissues; did you know our bones are one type of them?

Bones are made up of living cells and each bone possesses their own blood vessels. That’s how bones are able to grow and repair themselves similar to the way our skin is able to heal after suffering a flesh wound.

With this in mind, it’s important to our overall health that we keep our bones strong and well-supported so that we do not contract bone illnesses, like Osteoporosis. You’ve probably heard of Osteoporosis before but what exactly is this bone disease and how does it affect the overall health of our bodies?

Osteoporosis is the term given to the ailment wherein bones lose their density and overall quality of health. As we get older and more out of shape the bones in our bodies start to become more fragile and porous. This is one of the largest contributing factors behind the reason older people often break bones like their hips.

So how can we stop Osteoporosis from occurring and work on mitigating some of the damaging effects that it can have on our bodies and overall bone health?

Well, below we’ve compiled for you 10 of the best exercises you can do to help strengthen your bones and maximize your health for years to come.

 

1. Nordic Walking

 

Couple doing Nordic walking, great for bone health.

Nordic Walking uses poles that look like ski poles but for walking. Nordic Walking works to provide a full-body workout that is more all-encompassing than traditional walking and works to target all areas of your body working to enhance bone health on a grander scale. Any age, sex or physical condition can do Nordic Walking.

 

2. Walking up hill and downhill

 

woman walking up hill with walking poles

Walking up hill and downhill allows us to flex our different muscles, having them expand and contract as they work to adapt to the different terrain changes involved in a varying incline. That way the body has to hold its own weight to stand up and works to develop muscle mass that in turn can help in supporting our overall bone health and structure.

 

3. Weight-Bearing Workout

 

Playing Tennis for Good Bone Health

Weight-bearing workouts force us to work against gravity while exercising. Hiking, jogging, dancing and tennis are a few examples of traditional forms of exercise that involve bearing weight. Additionally, to add to the exertion involved in these exercises many activities can have additional weight added to them to help improve the overall effect they have on our bodies.

 

4. High-Impact Aerobics

Jump rope workout for increasing bone health

High Impact Aerobics encompass a form of exercise wherein you lift both feet off the ground at the same time when performing different activities. Some popular examples of high impact aerobics include jumping rope, jumping jacks, plyometric and some step aerobics (only if you jump on and off a step).

In fact, step classes have become an incredibly popular form of high impact aerobics and provide a great workout for those looking to try something new.

 

5. Good Posture

Good sitting down posture gives you better bone health

Good posture, as many of us already know, is an exercise in and of itself. Whether by relaxing while you are standing or sitting tall with your chin held high. This exercise helps to strengthen your spine, adding to the overall health of your back and contributing to the structural comfort you feel throughout your entire body.

 

6. Strength-Training

 

Man doing bicep curls at the gym

Strength training includes exercises such as Bicep Curls, Triceps Extension and The Romanian Deadlift. All three are great because you can use weights that help to strengthen the muscles around the bone allowing them to be better supported as you go about your daily life.

 

7. Stretching

 

Female and male runners stretching before run

Stretching can have a wide variety of benefits to your overall health. Stretching can reduce back pain and promote good spinal mechanics and posture. By taking the time to stretch one or two times a day with slow and smooth exercises you can work on engaging your muscles and increasing flexibility that will increase your comfort and safety while exercising.

However, it’s important to make sure that you do not over stretch to the point of pain as this has the potential of being dangerous to your body.

 

8. Resistance Exercises

 

Man and 2 women using resistance band to exercise

Resistance exercises such as lifting weights, even just two or three times a week, can help strengthen bones and connective tissue, which protect you from injuries. Resistance bands are a cheap and affordable way to add resistance training into your life, and their lightweight and flexibility make them an easily transportable option for those of us leading lives on the go.

 

9. Yoga

 

Woman doing yoga pose

When we take the time to perform about 12 yoga poses daily, this form of exercise has the potential of increasing our overall bone health.

For instance, the Tree, Triangle, Side-Angle, Warrior #2, Twisted Triangle, Hand to foot #1 and 2, Locust, Bridge Supine, corpse, Straight-legged-twist, and the deep-relation poses are all great options for increasing muscle and bone health.

 

10. Pilates (core strengthening)

 

woman doing pilates exercise with ball

Pilates or core strengthening classes would be safe to do even if you have osteoporosis. Try to avoid bending forward positions because most spine fractures occur at this point. When participating in these classes, it’s important to try to do positions that are straight or slightly arched in the spine.

Please talk to your doctor before starting any of these exercises. Also talk to your doctor about Osteoporosis its nothing for you to hide. In fact, you may already be in the early stages depending on your age.

According to The International Osteoporosis Foundation, 44 million women and men aged 50 and older have low mass or Osteoporosis.  That’s 55% of Americans. You may even know one or more of the men or women in this group. I cannot tell you enough to please be checked for Osteoporosis, before it’s too late.

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