If you want to stay healthy as you get older, regular and organized exercise is the key to success. Our bone health is particularly important, as we are talking about the mass that sustains our body, protects our organs and viscera and supports our muscles. Top Exercises to Strengthen Bones.
“The key to bone health exercises and those that prevent their maintenance must have external resistance,” says Jotwani. “The exercises in which there is weight lifting, and external resistance stimulate osteoblasts, the bone cells that are responsible for bone growth and maturation.
” On the other hand, activities like swimming and cycling are excellent aerobic exercises. However, less beneficial for bone health than, for example, walking, running, jumping or Zumba, because they do not involve movements with weight or impact explains the doctor Jotwani.
Tiago Gonzalez Rodrigues, Master Trainer and Personal Trainer with a decade of experience in the Fitness field agrees and emphasized the importance of creating and integrating exercises with the most significant impact on the health of your bones.
“Most of my clients still believe that the impact is bad and that it can have long-term consequences, but that is not true. ” “Still, if you don’t want to run or if there is an injury that prevents you from playing tennis or jumping the rope, there are many other possibilities you can use,” says the instructor.
Here are some of those possibilities; these are five movements that should be part of your training routine to improve your bone health, regardless of age, injuries, limitations or other external factors.
1. BURPEE (Bending forearm with heel)
Divide the movement into three parts: jumping, board, and push-up. Put yourself on a plank. The hands must be under the shoulders, the abdominals contracted,d and the look directed to the floor. Contract the glutes and rotate the pelvis towards the navel. Do a push-up. Bring your feet together and bring your knees to your chest, take your hands off the floor and jump towards the ceiling.
2. JUMP SQUAT (Squat with a jump)
Bone cells respond to impact by forming bone, says Joanne Halbrecht, an orthopedic surgeon trained in sports medicine. That’s why the race is often cited as a significant exercise in building bone: each time the heel touches the ground creates a reaction in the bone caused by the impact,ct, which is what promotes bone growth.
If you’re not a racing fan? It has an excellent ally in the walk, although in a lesser degree of difficulty and intensity, ty it is an excellent complement.
For example, “On your next 30-minute walk, stop and do ten squat jumps every 5 to 10 minutes,” says Tiago. “You will have similar benefits to running without actually running.”
To do a squat jump, place your feet shoulder-width apart and go down a quarter of a squat, then jump as high as you can and repeat the same gesture. Note that the impact will be more significant depending on “the force in attacking the ground and the way we distribute body, weight, and this is what provides the benefits in bone construction.”
Primary muscle groups involved:
Posterior thighs, buttocks in the heel phase, posterior thighs are activated, followed by glutes, knee extensions, and plantar flexors.
Benefits of Exercises to Strengthen Bones:
Great for gaining muscle strength and general fitness. Suitable for athletes who need explosive power, for those who want to run faster, jump more and change direction more quickly. Help with coordination and balance
3. JUMPING JACKS (Poly slippers)
Research in this area shows that incorporating high-intensity exercise followed by short rest periods can positively affect our bone health, says Barry Sears, a doctor, and president of the Bone Inflammation Research Foundation.
“This form of training brings stress to the bones and releases the growth hormone from the pituitary gland, which stimulates bone synthesis.” Exercises to Strengthen Bones
According to the orthopedic doctor. “Just do 20 jumps, three times a day, like 20 jumps in the morning when you wake up, 20 jumps after lunch and 20 increases before dinner, or do the 60 drops as three sets of 20 jumping jacks to get results.
4. SIDE LUNGES (side squat)
Primary muscle groups involved:
The lateral Lunges offer the same benefits as the first ones. Still, they work on the buttocks and thighs a little differently, being an excellent variation to incorporate into your routine. You can do a combination of lateral, front and rear lunges, and all the muscles of the lower limbs are worked on for maximum efficiency.
Exercises to Strengthen Bones Benefits:
This exercise is an excellent variation to include in your routine to challenge more since it is an exercise that requires more excellent stability, coordination and balance control to obtain more benefits with the possibilities of using a more excellent range of motion, as well as the depth of the plunge. Works the hip joint. It is suitable for any level of physical fitness.
There are some Exercises to Strengthen Bones of your body.