Wellness

10 Exercises to Help Build Strong Bones

These 10 exercises can help you build strong bones and reduce the risk of fractures. From weightlifting to yoga, find out which exercises you should incorporate into your daily routine by Chelsea Parham
Estimated reading time: 2 min 29 sec
10 Exercises to Help Build Strong Bones Photo by Julia Larson on Pexels

As we age, our bones become weaker and are more prone to fractures and breaks. However, regular exercise can help slow down bone loss and even build stronger bones.

Here are ten exercises that you can incorporate into your daily routine to help build strong bones:.

1. Weightlifting

Weightlifting is one of the best exercises for building strong bones. By lifting weights, you are putting stress on your bones, which then respond by becoming stronger.

Focus on weight-bearing exercises, such as squats, deadlifts, and bench presses, as these will work the major bones in your body.

2. Yoga

Yoga is a low-impact exercise that can help build bone density through weight-bearing poses. Poses like the warrior, tree, and triangle pose all help build strong bones.

Additionally, yoga can help improve your balance and flexibility, which can reduce the risk of falls and fractures.

3. Running

Running is a high-impact exercise that can help promote bone density in your legs. It works by putting stress on your bones, which then respond by becoming stronger.

However, it’s essential to start slowly and gradually increase your mileage to avoid stress injuries.

4. Walking

Walking is a low-impact exercise that can help build strong bones without putting too much stress on your joints. Make sure to walk at a brisk pace to get your heart rate up and improve bone density.

Additionally, walking can help improve your balance and coordination, which can reduce the risk of falls.

Related Article The Best Bone-Strengthening Exercises for Osteoporosis The Best Bone-Strengthening Exercises for Osteoporosis

5. Dancing

Dancing is a fun way to get your heart rate up and build strong bones. It works by putting stress on your bones, which then respond by becoming stronger.

Additionally, dancing can help improve your balance, coordination, and flexibility, all of which can reduce the risk of falls and fractures.

6. Pilates

Pilates is a low-impact exercise that can help build strong bones through weight-bearing exercises. Pilates also helps improve your balance, flexibility, and core strength, all of which can reduce the risk of falls and fractures.

7. Jumping rope

Jumping rope is a high-impact exercise that can help promote bone density in your legs and hips. It works by putting stress on your bones, which then respond by becoming stronger.

Additionally, jumping rope can help improve your coordination and cardiovascular health.

8. Swimming

Swimming is a low-impact exercise that can help build strong bones by providing resistance to your muscles. It’s especially helpful for those with joint pain or injuries.

However, it’s not a weight-bearing exercise, so it may not be as effective as other exercises for improving bone density.

9. Tai Chi

Tai Chi is a low-impact exercise that can help build strong bones by improving your balance, coordination, and flexibility. It involves slow, gentle movements that can be done by people of all ages and fitness levels.

10. Squats

Squats are a weight-bearing exercise that can help promote bone density in your legs and hips. They work by putting stress on your bones, which then respond by becoming stronger. Squats also help improve your balance, coordination, and strength.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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