Get strong bones with these 3 exercises

A key factor in healthy aging is protecting our bone health.  No one wants to experience a broken rib, wrist, or hip, or any other bone that breaks, especially at an older age.  Dealing with the pain, rehabilitation, and long-term healing is a process that is time-consuming, costly, and inconvenient.

Even though we can’t see out bones, like any other body tissue, bones undergo constant change to accommodate growth and repair.  From the time we are born until the day we die, bone is continually being broken down and built up, a process known as remoldeling – old bone is removed (resorption) and new bone is added (formation).

One way to keep our bones strong and free from osteoporosis, a disease characterized by low bone mass and progressive bone loss is to have a regular workout routine.  Building bone density is important to strengthening bones which also may delay or prevent the onset of this brittle bone disease in later life. Exercise is crucial for bone health and the best kind is weight-bearing exercise. Weight-bearing exercises stimulate osteoblasts, the bone cells that are responsible for bone growth. While activities such as swimming or bicycling are excellent aerobic exercise, they are not weight bearing and do little for improving bone density.

To get started on maintaining and preserving your bones as long as possible, here are the best exercises for building bone density:

·      Lift weights

What’s good for our muscles is good for our bones.  This should be a mantra we all need to remember when working out.  When our muscle mass is increased, it makes every physical activity easier to do.  It also helps us avoid unwanted fat gain, improves athletic ability, improves self-confidence, and builds strong bones. 

It is never too late to increase bone density by adding strength training exercises. Even people in the 60’s and beyond can significantly increase the density of their bones when performing regular weight lifting. 

Exercises such as squats and lunges have been shown to help build bone density quickly.  If you are new to lifting weights, start off slowly using lighter weights so you don’t injure yourself or develop poor form or technique.  Get guidance from a coach or trainer to avoid unsafe lifting technique and to reduce your risk of injury. 

·      Jump rope

Anytime you do a movement that involves hops, jumps or leaps can increase bone density.  These movements are considered high-intensity impact exercise which creates a significant force on the muscle, joints, and bones.  All of that impact leads to making your bones stronger and denser.  Even just hopping can increase the bone density in hips which can help reduce a hip fracture later on in life. 

·      Moderate-impact exercise

Some excellent exercises to give your bones a workout include running, hiking, brisk walking and stair climbing.  These moderate impact moves put just enough stress on your bones and muscles to improve the density of bones particularly in the lower body, hips and lower spine. 

For those who want a little more intense impact for bone, they should consider running or squat jumps. Bone cells respond to impact by forming bone. That’s why running is a great bone-building activity. Every time your heel strikes the ground, it creates an impact on your bones that prompts more bone growth.

Squat jumps are another excellent way to get dense bones. To do this move, place your feet should-distance apart and drop down into a squat. Then, jump as high in the air as you can, land on your feet, squat again, and repeat 10 times.

Putting it all together

Our bones are an important part of us not to ignore.  By incorporating these exercises in a regular workout routine, you are sure to make your bones as strong and dense as they should and can be.