Exercises Designed to Build Strong Bones

While we know exercise is good for our hearts, doctors say it is also good for growing and fortifying strong bones and halting age-related bone loss. However like most things, there are exercises more effective at keep our bones strong, enhancing skeletal fitness and preventing or mitigating the effects of osteoporosis.

Physicians say weight-bearing exercises that stress our bodies more than our normal, everyday activities are the best for bone health; but before you begin, please consult with your healthcare provider. One good weight-bearing exercise is tai chi, a low-impact, slow-motion exercise. The Harvard Health Publishing notes it can be “described as ‘meditation in motion,’ but might well be called ‘medication in motion,’ as growing evidence shows its value in treating or preventing many health problems. One such study in Physician and Sportsmedicine, reports “women, who did 45 minutes of tai chi a day, five days a week for a year, enjoyed a rate of bone loss up to three-and-a-half times slower than the non-tai-chi group.”

Experts cite walking as another tried and true exercise for protecting the health of your bones. In a study of nurses, it was found to lower the risk of hip fractures by 41 percent for participants who walked four hours a week as compared to those who walked less.

Yoga is considered by many to be beneficial in building bone mineral density in the most vulnerable bones of women to fracture including the spine, hips, and wrists. Regular practice additionally increases body awareness, coordination and balance, all of which help reduce the risk of falling. Other exercises include golf, hiking, racquet sports, and dancing.

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Source: webmd.com/osteoporosis/features/exercise-weight-bearing

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