Exercises to Boost Bone Health
Whether you already have osteoporosis, or are concerned you are at risk, this advice will help.
Osteoporosis affects more than 3.5 million people in the UK, with over 500,000 needing hospital care for weak bones each year.
The more you can do to help stop this condition, and reduce your risk, the better and keeping hormones balanced is the first way to protect yourself.
Progesterone is important for making new bone and osteoporosis for removing old bone, but these tips will also give you ways to help yourself.
How exercise helps
Staying active is very beneficial for helping prevent osteoporosis. It helps slow down bone loss and builds stronger muscles that support you, reducing the risk of falling or breaking a bone.
However, not all exercises are suitable. If you can, try to find activities that strengthen your muscles and include some weight-bearing exercise.
What are weight-bearing exercises?
This means that your feet and legs support your weight as you move. The pressure from gravity helps your bones form new tissue, making them stronger. These exercises include any that you do while standing.
If you have severe osteoporosis or have already broken a bone, always talk to your doctor before starting a new exercise regime to ensure it is safe for you.
Work with weights
This helps build bone and strengthen muscles at the same time. Aim to work on each major muscle group twice a week, allowing at least one day of rest in between sessions.
If you are new to this type of exercise then consult your doctor first, and consider working with a trainer to learn the proper techniques.
it can be tempting to just find an exercise tutorial on YouTube or other media platforms, but it is much better to get expert advice as it is all too easy to not get it quite right which can make the situation worse.
Dance your way to stronger bones
This is a good all-around exercise and is definitely my choice for working out. Whoever created Zumba Gold deserves my praise for making a simpler class with music meant for people over 50!
Dancing makes your heart beat faster and keeps you moving, which makes your heart, muscles, and bones stronger.
If ballroom dancing is more your thing, then not only are you getting exercise but it is really helpful as you have need to recall the steps and movements, so it also exercises your mind.
Gardening
When you carry a watering can, lift a bag of potting compost, and do other garden chores, you become stronger. However, these activities are not suitable for everyone with bone loss.
Most breaks in the spine occur when you bend forward. If you like gardening, try your best to keep your back straight and do not turn your waist. Also, be careful when lifting items, and do not attempt to carry anything too heavy.
Brisk walking
If you can walk fast, even for short periods, your bones will get stronger, and it is also good for your heart.
Three short walks each day are as good as one long walk. If you are concerned about dangers like uneven pavements, or other things that could cause you to stumble, a treadmill would also work.
Aerobics
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Learn MoreThere are classes with varying degrees of activity from high impact and intense to more gentle. Pick the one that is going to be most effective for you and that you will stick with.
Classes with strong movements will make bones stronger that can handle the force. Classes with gentle movements are a safer choice for people with serious bone loss.
And classes with no strong movements, like water exercises, might be the best choice if you have already had a break.
Swimming?
This is great because it builds muscle and gives your heart and lungs a great workout. BUT because the water supports you, it does not make your bones stronger.
Swimming can be a good choice when serious bone loss or joint pain makes exercises that put weight on your bones too dangerous.
Yoga
Don’t be tricked by its reputation for calming you, because besides helping with your way of standing and bending, it makes your bones tougher, too.
But some positions, especially bending forward, might not be good for people with weak bones. Ask your doctor or tell your yoga teacher if you already have weak bones and check whether you should skip any specific movements.
Make your balance better
It’s important to be feel safe and solid on your feet when you have weak bones so you can lessen your chance of falling and breaking.
I know it’s obvious, but it starts with your shoes so make sure you have something that is supports and holds your foot safely, and best to avoid high heels, mules and flip-flops.
Tai chi can help with balance, and it can make your legs stronger, too. There are often classes locally, and please always ask if you can watch a session first to see if that style of tai chi, or that particular teacher, is right for you.
How much should you move?
To help bone health, do moving activities that work against gravity like walking or dancing at least 4 days a week. Try for 30 minutes if you can and you can split the time into smaller sections of 10 or 15 minutes.
At least twice a week, add in movements that make muscle and remember to bend regularly. I found it particularly helpful when I attended a Chair yoga class and the teacher said one of the best things to do whenever you are standing at the worktop waiting for the kettle to boil or washing up is to simply gently bend and straighten your knees and that will keep them flexible.
Start a habit
You can help your bones by making small changes to daily life. Walk instead of drive, and take the steps instead of the lift.
Talk with your doctor if you have any questions about which movements are safe for you.
The last word
Women naturally reach their peak bone density in their late 20s to early thirties and then bone breakdown begins to outpace the creation of new bone, causing a slow, natural decline.
