bone-health, exercise, simple-home-exercises, physical-fitness, high-impact-exercises, muscle-strengthening-exercises

Simple Home Exercises that can Make Your Bones Stronger


By: Ana Margarita Olar|

Our bone is a framework that supports our body structure and allows us to move. It protects our brain, heart and other vital organs. While we are younger, calcium is deposited, making our bone grow and stay strong. But as we grow older, calcium release offsets calcium deposit making our bone susceptible to weakness and breakage.

Here are some exercises that you can do at home to maintain stronger bones:

  1. Weight bearing exercises consist of pushing against gravity while staying upright. These high impact exercises should be done 30 minutes every day or every other day for stronger bones.

bone health

Here’s a list you can try at home:

  • Dancing
  • High-intensity aerobics
  • Jogging in place/ running around the garage
  • Jumping rope
  • Climbing stairs
  1. Muscle strengthening exercises comprise of movements against gravity including your body, a weight or other resistance. These exercises should be done at least every other day for maximum impact. Examples are:

Bicep curls- the bones in our upper body needed to be strengthened as well. This exercise can be performed while sitting or standing. Choose an item in your house that’s about five pounds in each hand (such as canned goods). Arms on your side with palms facing forward bend your elbows and raise the weights up to your shoulders and then bring both arms down. Start with three sets of ten repetitions, and then adding the sets and repetitions as you feel stronger.

Using elastic exercise bands- Using the same procedure as above, but this time, you are going to use elastic exercise bands instead.

  1. Non-impact exercises which include activities that improve balance, flexibility, and posture. Such as:

Romanian deadlift- is an exercise that concentrates on legs, back and arms and important in the prevention of fractures. Hold a weight in each hand, feet in line with your hip and slightly bend your knees. Bend forward from the waist, keep your back straight and stomach tucked, and then return back up.

Yoga and Tai chi- consists of slow graceful moves maintain not only stronger bones but also improves balance, posture, and coordination. Studies show that both of this exercise can result to an increased in bone density, thus beneficial to prevent osteoporosis.

Simple stretching-This activity improves flexibility and prevents muscle and bone injury during an exercise or any strenuous activities. It should be done slowly and gracefully to make sure that you are not hyperextending that can lead to injury.

As with any other forms of exercise, be sure to check with a health professional before engaging in these activities to ensure that you are physically fit and avoid the aggravation of any existing injuries.

Also, keep in mind that the earlier you invest in taking care of your bones and your body as a whole, the more you can benefit from it in the future.

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