Let’s build strong bones
We’ve got some quick tips for you about some forms of exercise that are great at building stronger bones.
There are lots of forms of exercise that are fab for your general health and muscle strength such as swimming, but unfortunately these don’t have much impact on your bone density.
Jump around!
Forms of exercise that are really good at improving bone strength include any that involve jumping or similar impact, such as:
✔ tennis
✔ basketball or netball
✔ impact aerobics and
✔ rope skipping.
Moderately good exercise choices include:
✔ running
✔ stair climbing
✔ resistance training and
✔ brisk or hill walking.
Taking part in a variety of different types of regular exercise is a great way to keep your bones and muscles, as well as the rest of your body strong. Developing this habit will hold you in good stead for the future.
Resistance and balance training
These should also be a part of a good exercise program. Using hand and ankle weights, gym equipment and/or resistance from your own body are great ways to improve muscle strength, gradually increasing weights over time as tolerated. As we get older, a focus on core stability and balance are also really important.
Here’s some more great information about exercise strategies to improve bone strength from the experts at Healthy bones Australia
Find the exercise that works for you
Before you undertake heavy impact exercise, it’s obviously important to make sure that your body is up to it.
We don’t recommend jumping, for example, from doing very little to running a marathon. It’s important to build up to more vigorous activity gradually, to ensure that your joints and your heart are up for the challenge.
If you’re unsure, have a chat to your friendly GP, physiotherapist or perhaps an exercise physiologist to figure out the best program for your body.