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Best Exercises for Bone Health

As we age, our bones become more and more fragile. Our bones have spent our entire lives supporting our bodily structure and have constantly regenerated. However, this process slows as we age. Older patients often struggle with bone conditions such as osteoporosis and osteoarthritis, so it is important to take proactive measures that help to strengthen bones and decrease the chance of bone-related problems. In this blog, we will share some exercises that optimize your bone health.

Older man exercises using weight bearing activities to improve strength and bone heath as instructed by his orthopedic surgeon. Premier Ortho logo at bottom center.

Exercises for Bone Health

Regular exercise has endless benefits for your overall health. Along with strengthening your bones, it can have positive effects on your heart, lungs, blood pressure, muscle tone and much more.  Your bodily structures work together, so strengthening your muscles and bones offer long-term, lasting benefits.

Bones are a living tissue that react to exercise and can strengthen, just like your muscles. When it comes to exercises that specifically benefit your bone density, weight-bearing is the way to go. There are both high-impact and low-impact exercises that you can do depending on your body and what you are able to accomplish (with your orthopedic specialist’s advice). Weight bearing exercise does not necessarily mean you have to add weight to your workout, it is also working with your own body weight against gravity.

High-impact weight exercises include:

  • Running/Jogging
  • Tennis
  • Aerobics
  • Hiking
  • Jumping rope
  • Stair climbing

Moderate to low-impact exercises include:

  • Walking
  • Low-impact aerobics
  • Elliptical training
  • Cycling
  • Yoga
  • Weightlifting
  • Swimming

Depending on your medical conditions, you should talk to your doctor about what exercises you should participate in and which you should avoid. If you already experience weak or brittle bones, we will, of course, focus on low-impact exercise.

The Bottom Line

You can benefit from a regular exercise routine, and it can decrease your risk of developing bone conditions as you age. If you have a family history of bone or joint conditions, talk to your orthopedic surgeon now to discuss what you can do to strengthen your bones and muscles, potentially avoiding serious issues down the road.

Premier Ortho is comprised of experienced orthopedic surgeons that are dedicated to continuous research and education in order to properly treat each individual patient that walks through our doors. If you are interested in learning more about your bone health and what you can do to prevent future conditions, give us a call.

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