Best Exercises For Strong Bones

Stronger bones are the minimum requirement for a healthy body. A well-balanced diet and daily exercise play a vital role in making stronger bones. After the age of 30, the rate of bone building slows down. At such a stage, the best thing to do is maximise bone formation and minimise bone loss.

While thinking of how to make bones stronger, you have to consider two key things – nutrition and exercise. Calcium, protein and Vitamin D are essential requirements in diet for bone formation.

WAYS TO DEAL WITH POST EXERCISE HUNGER

It is a known fact that people who have less or no activity have very low bone density. Even if you are on a bed rest for 4 months, there are chances that you could have lost 10 percent of your bone density. Studies have shown that exercise can harden existing bones in ways that are harder to quantify.

Over time, it is natural for the body to face conditions such as osteoporosis – where the bones tend to collapse. This is more common in women than in men. But, proper exercise will keep your bones strong enough. Being physically active is the key as this is directly related to the bone density. The following are a few exercise tips for bones.

High impact weight bearing exercise
This is a type of exercise that will help build bones and keep them strong. You will need to avoid these exercises if you are osteoporotic. You will need to check with your doctor before doing these exercises. Dancing, hiking, jogging, running, tennis and stair climbing are few of the exercise tips for bones.

Low impact weight bearing exercises
This is a set of exercises that will help you keep balance against gravity. It helps with the bone strength as well. This is an alternative if you can’t do high impact exercises. Low impact aerobics, using stair step machines, fast walking or treadmill are ways on how to make bones stronger. You just need to understand your body and work with it.

Resistance exercises
Lifting weights, sit-ups, push-ups, use of elastic exercise bands and weight machines are all exercises that need your body weight as resistance. These exercises include activities that will move the body. One of the exercise tips for bones is to do yoga or pilates as this will help improve strength, balance and flexibility.

Non-impact exercises
These kind of exercises will help improve the balance, posture and how well you go about with the daily activities. Balance exercises will ensure that you face less falls. Posture exercises will help in reducing the risk of breaking the bone. Functional exercises will help to reduce fall and avoid breaking of the bones.

Exercise Programme
One of the exercise tips for bones is that you will need to have a routine exercise programme. If you are starting after a long time, you will need to consult a doctor before beginning a regime. If you have osteoporosis, the kind of exercises that you need to do will be different. There is no harm in starting late as long as you are doing it.