How to Exercise For Better Bone Health

Most of us believe that high calcium intake plus vitamin D are the two crucial elements to have better bone strength however, this is not true. Besides nutrition itself, the right and appropriately done exercises can help strengthen bone health and thus prevent osteoporosis. Regular physical exercises like weight-bearing exercises can always do wonders for your bones.

What are Weight-bearing Exercises Basically?

Basically, weight-bearing exercises refer to any form of physical activities that utilize the feet to perform movement of the bones and muscles against gravity. They include jogging, stair-climbing, walking, racquet sports (such as badminton, squash, and tennis), tai chi, team sports (such as football, basketball, volleyball, and baseball), mowing the lawn and dancing. In short, weight-bearing exercises are not just limited to strenuous or sporty activities.

Here are some good exercises you can do either at the office or at home for the purpose of strengthening bone health.

Exercise 1

Lay your face down on a pillow or place a cushion under your abdomen and hips, with your arms lying parallel to your body. Next, inhale softly, tighten your abdominal muscles and raise your head and shoulders gradually off the floor, and simultaneously maintain the position of your arms. Make sure that your torso, neck and head are parallel to your body. Hold your position for several seconds while breathing slowly, before exhaling and returning to the initial position. Repeat this exercise for about 5-10 times to help strengthen your back muscles.

Exercise 2

With your knees bent, lay on the floor with your arms straight above your head. Your head and arms should align or be parallel to the ground. Now, bring your arms downward to your sides until they are at the same level as your shoulders. Your abdominal muscles should continuously be tightened. Hold this position for several seconds before returning your arms to their starting position. Do this exercise 5-10 times as it is useful to help stretch your shoulder and back muscles.

Note: Exercise 1 and 2 are exercises that you can do while relaxing.

Exercise 3

Break for a while from staring at your computer, and try this simple exercise by sitting right. You do not have to stand up while doing this exercise.

Firstly, sit straight up in your chair or seat by placing your hands on your thighs and your feet should be flattening to the ground. Now, look ahead straight, lift your right foot gradually off the ground and then straighten your leg. You should never change your sitting posture at this moment. Later, hold your leg out for few seconds and start breathing as usual. Then, put your right leg to its initial position. Now, repeat this exercise for your left leg. For each leg, do 5-10 times as it help strengthen your leg muscles.

Exercise 4

Stand tall with a good posture with your back against a wall. Make sure that your shoulders, head and bottom touch the wall, but your feet should be several inches away from the wall. Keep your abdominal muscles tight all the time and be sure to tuck in your chin. Do this 5-10 times.

Exercise 5

Walking is another good exercise that helps strengthen your leg muscles. However, in any form of exercises, the rule is to maintain a good posture. This exercise is simple to do too, but it requires good posture.

Well, now, hold your head high. At the same time, your back, shoulders, and neck should be in a straight position. While walking, tighten your abdominal muscles, and simultaneously let your arms move freely and flexibly. Repeat this exercise 5-10 times.

Tips: All these exercises require a good posture to start off, so make sure that your posture is correct to fully benefit your bone strength.

Lastly, my advice is to do these weight-bearing exercises for about 30 minutes a day. By doing so, you will help stimulate osteoblast cells, which are responsible for bone formation, to produce more bone tissues. This will gradually help co-ordinate and balance bone muscles better. This in turns can prevent you from a sudden falls or stumbles, which are incidences that can lead to bone fractures.

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