Strength Exercises For Stronger Bones: Myth Or Truth

Any type of physical activity is beneficial but strength exercises that build up muscles are also good for the bones. And it is not a myth that these exercises combined with healthy lifestyle will keep your bones fit for purpose and stop them from thinning.

Strength exercises should be an important part of anyone’s health and well-being routines, especially those of older people. Such exercises should also be part of your physical therapy if you suffer from bone loss or other bone-related issues.

What Are Bone-Strengthening Exercises?

Physical exercise is important to reduce the loss of bone mass and density that occurs naturally as we age. To strengthen bones be sure to do (preferably supervised) muscle-strengthening and weight-bearing exercises.

Black woman getting strength exercises at Fairview Adult Day Care

To get health benefits from strength exercises, you should do them, take a short breather, then repeat them. But don’t overdo it and seek advice from a trainer or physical therapist where appropriate.

There are numerous ways you can strengthen your muscles and bones, and you don’t really need to be in a gym. For example, just carrying a heavy shopping bag is also a great strength exercise and way to build up your muscle and bone strength.

Other muscle-strengthening activities include yoga, pilates, and tai chi, which also improve flexibility, coordination, and balance.

For older people vigorous intensity activities should probably be avoided. Try light or moderate strength exercises to start with and gradually build up your strength and endurance. In general, half an hour of vigorous intensity activity can give similar health benefits to an hour of moderate exercise.

It’s important to understand, however, that muscle and bone-strengthening exercises are not always an aerobic activity. Try to do them in addition to aerobic activities like swimming, jogging or brisk walking. And remember that physical activity is only one of the building blocks for healthy bones.

Others are a healthy, balanced diet, as well as stress-busting social activities: you can’t separate mental and physical health.

Weight-bearing strength exercises

Weight-bearing exercises allow you to build muscle and are key in slowing down bone mass loss. These are particularly important for people with osteoporosis or brittle bones and can reduce the risk of a fracture. Examples of weight-bearing strength exercises are moderate-resistance weightlifting, stair climbing, or carrying heavy loads.

If you are at home, there are some simple strength exercises you can do that use your own body weight. These include, push-ups, sit-ups, or working with resistance bands. Gardening, such as in moderate digging or shoveling, is also a nice way to strengthen muscles while doing something useful.

Walking, jogging and hiking

Adults aged over 65 should aim to be physically active and reduce the amount of time sitting or lying down. Getting out into nature by walking, jogging or hiking has great mental and physical health benefits. These are aerobic and strength exercises so are doubly beneficial, and help your bones stay stronger for longer.

Fairview Adult Day Care Center in Brooklyn NY is a great place for seniors as well as people with TBI of any age. Contact us to find out more about our services.

This article is for educational and informational purpose only and does not substitute for professional medical advice. For any questions about your own health condition, speak to a qualified physician or healthcare provider.