Mixing weight-bearing exercises, strength training, and flexibility work can provide the best results for bone health.
Pilates is an excellent exercise routine that combines strength, balance and weight bearing exercises all in one workout. Focusing on core strength and balance, using our own body weight, resistance bands or additional free weights can be a great way to build bone density..
Weight Lifting: Using free weights or machines to target specific muscles can stimulate bone strength.
Bodyweight Exercises: Push-ups, squats, lunges, and planks can strengthen muscles and bones, especially in the lower body and core.
Resistance Bands: These can be a low-impact alternative for strength training, especially for those with joint concerns.
Watch this short you tube video below demonstrating 5 Pilates exercises for bone health:
Other type of exercises that can help support our bone health include:
Walking: A simple and accessible option that helps strengthen bones in the lower body.
Running or Jogging: Higher impact than walking, providing a greater stimulus for bone strength.
Hiking: Involves varied terrain, which increases the intensity and is great for building bone strength.
Dancing: A fun way to improve bone density, particularly for hips and spine.
Jumping Rope: High-impact exercise that strengthens bones and improves balance.
These exercises force you to work against gravity, which helps stimulate bone growth and maintain bone density.
Tips:
Consistency: Aim to exercise at least 3-4 times a week.
Gradual Progress: Start slow and increase intensity over time to avoid injury.
Proper Nutrition: Ensure you’re getting enough calcium and vitamin D to support your bone health.
5 foods rich in vitamin D and calcium include:
- Fatty fish like salmon, mackerel, sardines
- Eggs
- Mushrooms
- Dark leafy greens
- Dairy
Hopefully we can build better bone health by following a few of these health tips.
Kind regards,
Dr Sandra Squara