Enhance Your Bone Structure: Discover the Most Efficient Workouts for Increasing Bone Mass
A combination of strength-based training, weight-bearing exercises, and balance training is key to maintaining and improving bone density in adults. These exercises should be performed regularly to reap the benefits and reduce the risk of fractures.
Strength-based Exercises
Progressive resistance training that targets all major muscle groups is vital for bone health. This can be achieved through weight lifting, using resistance bands, or bodyweight exercises that become progressively harder over time. Examples of resistance training exercises include push-ups, pull-ups, squats, bicep curls, and shoulder presses using resistance bands.
Weight-Bearing Exercises
Activities where your bones support your weight against gravity, such as walking, jogging, hiking, stair climbing, dancing, and running, help stimulate bone formation. High-impact activities like jumping rope or basketball or tennis can strengthen bones even more, particularly in the lower body.
Balance Training
Exercises like tai chi, chair squats, or other balance-improving activities reduce the risk of falls, which is essential for fracture prevention.
It's important to start slowly and gradually increase the intensity of exercises, especially for those with pre-existing bone conditions like osteoporosis or arthritis. Consulting a doctor before starting a new exercise program is crucial.
Consistency matters; meeting or exceeding general exercise guidelines of at least 150 minutes per week of moderate activity is associated with better bone density outcomes. Using weighted vests during walking or stair climbing may further enhance bone-loading effects, though more research is needed.
A multidimensional exercise program combining strength, weight bearing, balance, and flexibility components performed multiple times weekly is advised for safe and sustainable bone health improvement.
In summary, a routine involving progressive resistance training, regular weight-bearing aerobic activity, and balance exercises is best supported by current research to improve bone density and reduce fracture risk in adults.
Remember, bone health is crucial for overall well-being and supports movement, growth, and living. Proper warm-up and cool-down routines help prevent injuries and support bone and muscle recovery. Higher bone density means stronger bones that are less susceptible to breaks and fractures.
As people age, bone density naturally decreases, which can lead to conditions like osteoporosis. Maintaining an active lifestyle through a combination of strength-based, weight-bearing, and balance exercises can help counteract this natural decrease and promote bone health.
[1] National Osteoporosis Foundation. (2018). Exercise and Osteoporosis. [online] Available at: https://www.nof.org/patients/treatment/exercise/ [Accessed 15 Mar. 2023]
[2] American College of Sports Medicine. (2019). ACSM's Guidelines for Exercise Testing and Prescription. [online] Available at: https://www.acsm.org/resources-and-publications/books/11010 [Accessed 15 Mar. 2023]
[3] National Institutes of Health. (2020). Osteoporosis and Related Bone Diseases National Resource Center. [online] Available at: https://www.bones.nih.gov/health-info/bone/bone-health/osteoporosis/prevention/exercise-and-bone-health [Accessed 15 Mar. 2023]
[4] Mayo Clinic. (2021). Exercise: Your bones will thank you. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20046338 [Accessed 15 Mar. 2023]
[5] British Association for Sports and Exercise Medicine. (2019). Exercise for Osteoporosis. [online] Available at: https://bases.org.uk/wp-content/uploads/2019/03/Exercise-for-Osteoporosis.pdf [Accessed 15 Mar. 2023]
