Get strong bones with these 5 essential exercises

As people age, we see them taking care of their skin, hair and weight. But most tend to neglect the most important part of the body, the bones.

With age, the importance of maintaining bone health becomes paramount. However, the secret to achieving this goal is not limited to calcium and Vitamin D supplements. Simple daily exercises can make a big difference.

Dr Deepak Sampath, Senior Consultant specializing in Orthopedics, Joint Replacement and Sports Medicine at Hosmat Hospital in Bengaluru, highlights five dynamic exercises that promote better bone health.

These exercises not only increase strength and bone density but also provide options that cater to different preferences and physical conditions. Whether you’re participating in rigorous activities like running or looking for alternatives that are gentler on your joints, Dr. Sampath’s list has something for everyone.

Also read: How you can support your child’s journey to a healthier weight

1. Walk briskly

Brisk walking activates different muscle groups, helping to strengthen not only the muscles but also the bones attached to them.

It increases heart rate, promotes better blood circulation and aids in improving overall cardiovascular health.

Furthermore, brisk walking is a weight-bearing exercise, which is beneficial for bone density. It’s also a low-impact activity so it’s suitable for people of all ages and is the perfect introductory exercise for beginners.

2. Jogging

Jogging is a step up from walking and offers a higher level of intensity. This rhythmic activity provides dual benefits: increased cardiovascular health and increased bone density.

The repetitive impact of your feet hitting the ground stimulates bone cells, encouraging bone growth and strength.

However, proper footwear and technique are vital to prevent potential injuries, making it important for new runners to pace themselves and ensure they use the correct equipment.

Also read: Don’t ignore joint pain in children, it could be juvenile arthritis

3. Exercises using body weight: Push-ups, pull-ups, squats

These exercises harness the body’s own weight to build strength and muscle and improve bone health.

Push-ups target the chest, shoulders and arms, while pull-ups target the back and arm muscles. On the other hand, squats are essential for strengthening the legs, hips, and core.

Together, these exercises provide a total-body workout that stimulates bone growth in many body parts without the use of external weights.

4. Swimming (For people with joint pain/overweight)

Swimming offers a unique combination of cardio and resistance training in a low-impact environment.

The buoyancy of water reduces stress on joints, making this an ideal exercise for people with joint pain or who are overweight.

Because every stroke underwater creates resistance, muscles and bones are worked out, albeit in a gentler way than on land. This is a comprehensive exercise that benefits the heart, lungs, muscles and bones at the same time.

Also read: Your mother may be suffering from these health problems

5. Dancing (For those who don’t like to exercise regularly)

Dance is more than just an art form; it’s a total-body workout that combines cardio with strength training.

Rhythmic movements challenge coordination, balance and agility, providing a comprehensive approach to fitness.

As a weight-bearing activity, dancing can improve bone density. Furthermore, it is a fun way to stay in shape for those who find regular exercises monotonous.