In this post, I will answer the question: Which type of exercise contributes most to building strong bones?
It’s imperative that you should know the answer to this question because not everybody knows the importance of building strong bones to maintain your body’s health and well-being.
Healthy bones are vital in maintaining your health. Don’t suffer debilitating bone fractures later on in your life due to lack of information. You may not be prone to osteoporosis now, but you will be, if you don’t start storing necessary minerals NOW.
But how can you prevent osteoporosis? This is where your bone-building exercises come in. Nonetheless, before we answer the main question, you have to know first about osteoporosis.
What is Osteoporosis?
Osteoporosis is a condition wherein there’s loss of bone density, making the bones brittle and easily fractured. This could lead to fatal injuries and debilitation. This happens usually in the elderly and those who are in their post-menopausal stages.
This stems from the fact that the calcium stored in the bones has already been used up, making the bones less dense.
Hence, it’s crucial that while you’re still young, you have to store enough calcium to last you a lifetime.
Which Type of Exercise Contributes Most to Building Strong Bones?
Now, that we know what osteoporosis is all about, Let’s now answer the question: “Which type of exercise contributes most to building strong bones?”
The answer is: weight-bearing exercises.
Examples of weight-bearing exercises are:
If still convenient for you, you can go skiing with your friends once a week, for a period of 2 to 3 hours. Obviously, you can increase or decrease the frequency and the length of time that you can spend stretching those bones.
Skiing is not recommended for the elderly.
2. Marching in Place
You can focus on the hips and the spinal column bone strengthening through hip adduction, abduction, and backward bending.
Sit on a chair with your back straight. Fasten 5-lb weights on each of your ankles, and then march in place alternately. Perform 10 reps, twice a day. Increase the frequency as you deem fit.
3. Jumping Rope
This can be an indoor exercise that you can do daily. Wear comfortable clothing and choose a secure and safe area. You can do 10 reps each for a total of 3 sets, or you can skip for 30 minutes to 1 hour.
When you get used to the exercise, you can do it twice a day.
You can also hop in place for 30 minutes. It can be fun varying your routine. You may want to jump rope for 15 minutes, hop in place for another 15 minutes, and the jog in place for 15 minutes, as well.
This will depend on your stamina. Don’t overdo it for the first time. Gradually ease yourself into the exercises.
This is the simplest exercise that you can do. You can take a brisk walk around your neighbourhood or at the park. You can combine walking, sprinting (running) and jogging.
Do this exercise 30 to 60 minutes per day, or 60 minutes to 120 minutes twice a week. The idea is to exercise regularly, to strengthen those bones.
You can combine this with walking and jogging. When running, wear comfortable sport shoes and clothing.
You can jog for an hour every day, or twice a week for 2 hours. You can also jog in place at home, if you cannot spare the time to travel, or go out of your residence.
In leaping exercises, you have to keep your buttocks down to give you ample space to leap. Swing your arms to gain momentum, and then keep your legs underneath your body.
You can do 10 leaps initially, and then increase the frequency and number of reps, as you get used to the exercise.
9. Weight Lifting
Start with the light dumbbells or barbells (5 pounds). For the dumbbells, carry 1 in each hand and lift them up above your head simultaneously. Hold for a count of 5 to 6 seconds, and then lower the dumbbells. You can do 10 reps every day.
Switch to the other exercises to vary your movements. This will allow you’re the different bones in your body to be exercised.
For the elderly, who may be susceptible to bone fracture, they should take it easy, especially when lifting weights. Weight-lifting is not recommended for them.
The elderly can use the Whole Body Vibrational Training (WBVT) using a Power Plate, which would be more appropriate for them.
If you have an existing illness, consult a physician first before commencing your exercises.
If necessary, have rest days in between your exercises.
How can You Prevent Osteoporosis?
Before it’s too late, you have to know how you can prevent osteoporosis.
1. Eat the Proper Food
Osteoporosis is often associated with lack of calcium, the most important mineral for bone formation. As you grow older, the bones will have difficulty in taking in calcium. So, don’t wait until old age to obtain calcium.
Examples of these are: dairy products, calcium-fortified food, some fish, fruits, and green leafy vegetables.
2. Minerals and Vitamins
Your bones also require some necessary substances to be able to allow proper bone formation. These are: Vitamin K, Vitamin D, Magnesium, and Potassium.
Vitamin D is activated when early sunlight interacts with the body’s inactive precursor, while the other minerals can also be derived from fruits and vegetables.
3. Live a Healthy Lifestyle
Living a healthy lifestyle is significant in preventing osteoporosis. A healthy lifestyle includes; enough sleep (8 hours of sleep/day); sufficient hydration (at least 8 glasses of water/day); proper diet (refer to #1); and avoidance of caffeine (coffee), nicotine (cigarette) and alcohol.
4. Exercise regularly
Refer to the above-mentioned exercises.
How can You Detect Osteoporosis?
You can measure your bone density by using a low-radiation X-ray, or a bone scan. Visit your doctor to know more about it. However, in some individuals, the detection of osteoporosis at an early age may not be possible, so a medical history is required.
I have answered the question: “Which type of exercise contributes most to building strong bones?” You now know that you have to remember to start building your calcium bank immediately, while you still can.
You would eventually use this calcium bank, later on in your old age. The key aspects in doing this are proper diet, a healthy lifestyle and correct exercises.
If you have any valuable recommendations, feel free to contribute to this topic in the comment section below.