Physical exercise is a critical part of maintaining a healthy lifestyle. Less physical activity increases your risk of Osteoporosis and bone fracture, especially of the hip, spine, and wrist. This is all due to low bone density. However, strength training exercises can improve your bone density.
How do Strength Training Exercises improve Bone Density?
- Strength training exercises use resistance to affect muscle contractions, which can help increase bone, ligament, and muscle strength; improve joint function; and increase bone density.
- Strength training exercises put more force on the bone, making them stronger and denser; hence, they are called the best bone builders.
- Weight lifting, curls and bench presses, dancing, climbing stairs, and brisk walks can put stress on the bones and increase the calcium levels in the bones.
- For women, it is best to start strength training before the onset of menopause.
Exercises to Build Bone Density:
Goblet Squat : Squat holding a weight in front of your chest.
Step Ups : Use a bench or stepper and keep stepping on and off, holding a weight.
Lunges : This exercise uses your hip and leg muscles to balance your weight on one leg. You can try forward lunges, reverse lunges, and side lunges.
Push-Up : This helps to strengthen your shoulder muscles and bones.
As you age, you may develop problems like low bone density, which can lead to osteoporosis and your bones becoming more prone to injury.
Practise strength training exercises to overcome these problems and lead a healthy life!