Regular physical activity plays a crucial role in maintaining bone health. It not only assists in keeping bones healthy but also improves muscle strength, flexibility, balance, and coordination.
A Bone Mineral Density (BMD) test can measure bone density, which is the amount of bone minerals and calcium in our bones. This test helps in determining the health of one's bones, the risk of fractures, and the presence of osteoporosis. If the bone mass is low, but not low enough to be classified as ‘osteoporosis,' it is termed as osteopenia.
Regardless of whether a person is diagnosed with osteoporosis, osteopenia, or is healthy, physical exercises can help maintain stronger bones, decrease the likelihood of fractures, and prevent accidents or injuries due to falls.
Here are some beneficial physical exercises that can aid in building and maintaining robust bones.
Weight-Bearing Exercises
Weight-bearing exercises can be high-impact or low-impact. They typically involve activities where you move against gravity while keeping an upright posture.
High-impact weight-bearing exercises can help maintain strong bones. These include activities like hiking, stair climbing, tennis, high-impact aerobics, running, jogging, and dancing. However, those diagnosed with osteoporosis or those at risk of fractures should avoid these activities or consult their doctor for advice.
Low-impact weight-bearing exercises are a safer option for those at risk of fractures or those diagnosed with osteoporosis. They help build strong bones but are less strenuous than high-impact exercises. Some examples include low-impact aerobics, fast walking on a treadmill, stair-step machines, brisk walking, and elliptical training machines.
Muscle-Strengthening Exercises (Resistance Training)
Muscle-strengthening exercises, also known as resistance training or weight training, are recommended for maintaining stronger bones and improving bone density. These exercises involve moving your body or weight against gravity, which causes microscopic damage to muscle cells. The body repairs these damages, leading to stronger muscles.
Resistance training exercises not only increase muscle strength but also help regenerate bones, improve joint function, and strengthen tendons and ligaments. Some of these exercises include:
- Weight lifting and free weights: Use of kettlebells, barbells, and dumbbells.
- Weight machines: Devices with adjustable seats and handles attached to weights or hydraulics.
- Resistance bands: Handy and versatile elastic exercise bands provide continuous resistance when stretched.
- Body weight exercises: Standing, walking, push-ups, and squats.
- Other exercises: Pilates, yoga, and Tai chi.
Weight-bearing exercises and resistance training exercises are highly recommended for developing strong bones. Most of these exercises are safe, but those with certain health conditions like heart problems, high blood pressure, or osteoporosis should consult their healthcare providers before starting these exercises, particularly the high-impact ones.
Remember to listen to your body and exercise regularly. A good workout routine not only helps build stronger bones but also contributes to overall well-being.
