Dr Adaeze Ifezulike

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Boosting Bone Health: A Comprehensive Guide to At-Home Workouts
Home workout concepts

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Bones are the pillars of our body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight-bearing physical activity build strong bones, optimise bone health, and help prevent osteoporosis later in life. This article will walk you through some of the best at-home workouts that can help you improve your bone health.

Bone Health: An Overview

Bone health is a critical aspect of overall well-being. It is pivotal to maintain an optimal bone density level to prevent various ailments like osteoporosis and fractures. Bone density tends to decrease with age, but you can take measures to slow down this process with the help of strength training and other exercise routines.

Understanding the Importance of Exercise for Bone Health

Physical activity is essential to keep your bones healthy and strong. Exercise works on bones much like it works on muscles — it stimulates the bones to produce more bone tissue, thereby increasing bone density. Weight-bearing workouts and balance exercises play a crucial role in this context.

High-Impact Weight-Bearing Workouts

High-impact weight-bearing workouts are exercises that force you to work against gravity while staying on your feet. These exercises can contribute significantly to improving your bone health as they put stress on your bones, stimulating extra deposits of calcium and nudging bone-forming cells into action. Here are a few high-impact weight-bearing exercises you can easily incorporate into your at-home workouts.

Dancing

Dancing can be a fun and effective way to improve bone density. This type of exercise helps prevent osteoporosis and is also enjoyable. You don’t need to be a professional dancer to benefit from this exercise. You can just turn on your favourite playlist and dance in your living room.

Running

Running, whether at a moderate pace or full-on sprints, is good for the body, especially for your bones. It’s a weight-bearing exercise that can improve bone strength, especially in the hips, legs, and lower spine.

Jumping Rope

Jumping rope is a high-impact activity that provides enormous benefits for bone health. It stimulates the bones to build back thicker and stronger.

Low-Impact Weight-Bearing Workouts

Low-impact weight-bearing exercises can also help bolster bone health. These exercises involve movements that put pressure on your bones, making them work harder and thus promoting bone density.

Walking

Walking is a low-impact exercise that provides the same benefits as running but is easier on the knees. Walking a few times a week can increase bone strength and is easy to fit into your regular routine.

Hiking

Hiking is a low-impact weight-bearing exercise that’s beneficial for avoiding osteoporosis. Even if you start out hiking simple trails designed for beginners, you’ll feel the benefit of this exercise in no time.

Tai Chi

Tai Chi, a form of slow, graceful moves, builds both coordination and strong bones. A study found that Tai Chi could slow bone loss in postmenopausal women, reducing the rate of bone loss significantly.

Resistance Training

Resistance training, also known as strength training, is a type of physical exercise that improves muscular strength and endurance. During resistance training, muscles exert a force against an external resistance, often provided by body weight, gravity, bands, or dumbbells.

Weightlifting

Weight-bearing workouts are an incredibly important part of an anti-ageing, building-strong-bones lifestyle. Start with weights you feel comfortable with, and then work your way up. Your goal should not be lightweight and have lots of reps. Instead, use weights that challenge you and do three sets of 8 to 12 reps.

Elastic Bands

Another resistance exercise that’s incredibly beneficial and easy on the body involves elastic bands. This will help you look and feel better while decreasing your odds of getting osteoporosis.

Balance Exercises

Balance exercises are crucial for preventing falls and related injuries. Even better, they can help improve your bone health. Here are two balance exercises that you can easily do at home.

Yoga

Yoga is incredibly popular with devotees of all ages. It helps build flexibility, strength, coordination, balance, and also reduces stress and helps provide inner strength and calmness.

Standing on One Leg

This exercise promotes greater balance and is simple to do. Stand on one foot for one minute, if possible. Repeat the balance exercise on your other leg.

The Role of Nutrition in Bone Health

Along with regular exercise, it’s essential to maintain a balanced diet rich in calcium and vitamin D for optimum bone health. If you’re having trouble getting these nutrients from your diet, you may want to consider supplements.

Remember, while these at-home workouts are beneficial to bone health, it’s important to consult with a healthcare provider before beginning any new exercise routine. Each person is unique, and what works for one might not work for another. So, ensure that you choose the exercises that are best suited to your fitness level and overall health.

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