Exercises to improve bone health

However, not just any exercise will achieve this benefit. If possible, you should do muscle-strengthening exercises combined with some weight-bearing exercises.

1. Weight-bearing exercises

Weight-bearing exercise includes any activity that uses your muscles and bones to work against gravity. This exercise is essential for building and maintaining healthy bones.

Weight-bearing exercise puts stress on bones, helping them adapt to the effects of weight and muscle pull by creating more bone cells. As a result, bones become stronger and more resilient.

In addition to improving joint strength and mobility, weight-bearing exercise can reduce the risk of osteoporosis, fractures…

These exercises include any exercise you do while standing, such as: Walking, jogging, hiking, dancing…

Dancing strengthens your heart, muscles, and bones.

Note that if you have severe osteoporosis or have had a fracture, some activities may be risky. In these cases, you may want to talk to your doctor before starting any new exercise routine to make sure it is appropriate for your condition.

2. Some weight-bearing exercises and notes when exercising

2.1 Dancing

Dancing is a total body workout that gets you on your feet; strengthens your heart, muscles and bones.

If you dance with a partner and need to remember specific steps and movements, it's also a workout for your brain to remember better.

2.2 Garden care

Carrying a watering can, picking up trash, and doing other garden chores will help build bone strength. However, these activities are not suitable for everyone with osteoporosis.

Most of the spine is affected when you bend forward. If you like gardening, try your best to keep your spine straight and not twist at the waist. Also, be careful how you lift things and don't try to carry anything too heavy.

Gardening also helps build bone strength.

2.3 Brisk walking

If you can walk at a brisk pace – even for short periods – it will benefit your bones and your heart. Three short walks a day are just as good as one long walk.

If you're worried about cracks in the sidewalk or other things that might trip you, a treadmill can also be helpful.

2.4 Join a classaerobics

High-impact exercises will strengthen weight-bearing bones. However, low-impact exercises are a safer option for people with severe osteoporosis.

Low-impact classes, such as water aerobics, may be best if you have a fracture.

3. How often should you exercise?

To boost bone health, do weight-bearing activities like walking or dancing at least four days a week.

Aim for 30 minutes if possible – or break it up into 10- or 15-minute chunks. At least twice a week, add in muscle-building exercises, and don't forget to stretch regularly.

4. How to start an exercise routine?

You can make your bones stronger by making small changes in your daily life, such as: Walking instead of driving, choosing the farthest parking spot in the mall, or taking the stairs instead of the elevator.

For people with bone and joint problems, do not hesitate to talk to your doctor to get the best, safest and most suitable exercise advice for yourself.