After the age of 40, the average adult’s bone density decreases by 1% annually. The good news is this decline can be slowed or even reversed by using the right methods. 

Here are the best weight-bearing and resistance exercises to increase bone density and bone strength whether you are a young adult looking to maximize your bone strength, or an older individual seeking to maintain bone density.

Understanding Bone Health 

Our skeleton is the foundation of our body. It supports us in daily activities and protects our organs. Unfortunately, factors like aging, hormonal changes, and nutritional deficiencies can lead to a loss of bone density, increasing fracture risk. Regularly exercising can play a crucial role in combating these risks.

Weight-Bearing Exercises for Building Bone Density

Weight-bearing exercises require your bones to support your body’s weight, thereby causing manageable amounts of stress on your bones, promoting bone strength and density. Here are some of the best exercises for boosting bone strength:

• Walking & Hiking: Simple and effective, these activities force your bones to work against gravity, strengthening them in the process.‍
• Jogging: Jogging can be a great way to improve overall bone density, provided it’s done on a suitable surface to minimize impact and injuries.‍
• Tennis or Pickleball: Sports that involve quick changes indirection provide forces to strengthen your bones.

Resistance Exercises forEnhancing Bone Strength

Resistance training involves activities that make your muscles work against a weight or force. These exercises are effective at building bone and muscle strength. Older adults with osteoporosis or other bone-density related diseases can greatly benefit from incorporating these activities:

• WeightLifting: Using free weights or machines helps build bone & muscle strength.
• Resistance Band Exercises: Convenient for at-home workouts, these exercises are just as effective at promoting bone density when performed regularly.
• BodyWeight Exercises: Simple exercises such as push-ups, squats, and body-weight rows fall into this category. Incorporating these into your routine can reap the benefits of increased bone strength. 

Safe Exercise Tips for People with Osteoporosis or other Medical Conditions:

Exercise is a fun, healthy activity for everyone, but when you have a medical condition, safety should be your first priority. Focus on low-impact, bone-strengthening activities and avoid high-impact exercises. Consult with an orthopedic specialist to see what exercises fit your needs.

Conclusion

 Incorporating regular weight-bearing and resistance exercises has the potential to significantly impact your bone density and overall health. The AthensOrthopedic Clinic team is committed to helping you build and maintain bone strength, manage osteoporosis, or assist with any other orthopedic issue.

It’s never too late to start focusing on your health. Contact us today to begin taking control of your orthopedic well-being.