Wellness

Protect Your Bones with This Eight-Minute Workout

Strengthen your bones, improve your posture and reduce the risk of falls with this eight-minute workout focusing on weight-bearing exercises and resistance training by ikecohen
Estimated reading time: 3 min 9 sec
Protect Your Bones with This Eight-Minute Workout Photo by Monstera on Pexels

When it comes to increasing bone density, regular exercise is one of the most effective ways.

A regular workout routine, including weight-bearing exercises and resistance training, can help strengthen bones and joints, slow down bone loss, improve posture, and reduce the risk of falls, especially in older adults.

If you’re looking for a quick workout routine that can protect your bones, here’s an eight-minute workout you can do at home or in the gym.

This workout includes eight simple exercises that target your major muscle groups, including your legs, arms, back, and core, to help you increase your bone density, balance, and overall strength.

1. Squats

Squats are a great exercise to strengthen your legs, hips, and glutes, which are important for balance and mobility. To do squats, stand with your feet shoulder-width apart, and keep your back straight and your chest up.

Lower your hips down as if you’re sitting in a chair, keeping your knees behind your toes. Then push your hips back up to the starting position.

2. Lunges

Lunges are another effective exercise to target your leg muscles and improve your balance. To do lunges, step forward with one foot, keeping your back straight and your core tight.

Lower your back knee to the ground, and then push back up to the starting position. Repeat on the other side.

3. Push-Ups

Push-ups are a classic exercise that work your chest, shoulders, and arms, which are important for posture and upper-body strength. To do push-ups, start in a plank position, keeping your back straight and your core tight.

Lower your chest towards the ground, keeping your elbows close to your sides. Then, push yourself back up to the starting position.

4. Plank

The plank is a great exercise to target your core muscles, which are important to support your spine and reduce your risk of back pain. To do plank, start on your hands and knees, and then extend your legs back, keeping your body in a straight line.

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Hold this position, keeping your core tight and your back straight.

5. Glute Bridge

The glute bridge is an exercise that targets your glutes and lower back muscles, which are important for posture and back health. To do a glute bridge, lie down on your back, with your knees bent and your feet flat on the ground.

Lift your hips up towards the ceiling, keeping your core tight and your glutes engaged.

6. Triceps Dips

The triceps dip is a simple exercise that targets your triceps muscles, which are important for upper-body strength and posture. To do triceps dips, sit on the edge of a bench or chair, with your palms on the edge behind you.

Lower your body down towards the ground, keeping your elbows close to your sides. Then, push yourself back up to the starting position.

7. Superman

The superman exercise targets your back muscles, which are important for posture and spinal health. To do superman, lie down on your stomach, and then lift your arms and legs up off the ground.

Hold this position for a few seconds, then lower yourself back down.

8. Bird Dog

The bird dog is another exercise that targets your core muscles, specifically the muscles along your spine. To do the bird dog, start on your hands and knees, with your back straight and your core tight.

Then, lift one arm and the opposite leg up off the ground, keeping your body in a straight line. Lower yourself back down, and then repeat on the other side.

This eight-minute workout is a simple and effective way to strengthen your bones and improve your overall health and wellness.

To get the most benefit, try to do this workout at least three times a week, and gradually increase the number of reps or sets as you get stronger.

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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