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People who exercise regularly are less likely to suffer from fractures or bone injuries and ailments such as osteoporosis and back pain can be reduced or prevented with regular exercise. Osteoporosis is a bone-weakening disease that develops gradually and makes bones fragile and susceptible to fracture. This especially affects women as they begin to lose bone density after the age of 30.

One in three women and one in 12 men over the age of 50 develop fragile bones, which makes them more susceptible to osteoporosis. Weight-bearing exercises can improve calcium deposition in the bones. Regular exercise reduces the occurrence of ailments such as osteoporosis.

How does exercise help build strong bones?

Exercise helps develop and maintain healthy bones. It builds strength and stamina, and increases bone density. The human skeleton comprises 206 bones, which gives our body its frame-work. Bones also need calcium, which is their source of nourishment.  The right kind of exercise can improve calcium absorption in the bones.  This is why regular exercise results in greater bone density.

What kind of exercise strengthens bones?

The two types of exercise that helps strengthen bones are weight-bearing and resistance training exercises. weight-bearing exercises are those in which the bones and muscles work against gravity. Any exercise where the feet and legs bear the body’s weight while exercising is called a weight-bearing exercise. examples are walking, jogging, stair climbing, dancing, tennis, golf and soccer.

Resistance training exercises are those exercises that use resistance to strengthen the bone and muscles. Examples are weight-training exercises using machines, free weights or body weight.

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Do these exercises in two sets of 12 repetitions

Bicep curls (works the biceps)

Sit or stand tall. hold weights in your palms, bend your elbows slowly tensing the bicep muscles as you lift up, and then lower down.

Calf lifts (works the calf)

Stand with your heels off the edge of a step. Now, slowly raise yourself up on your toes and then lower down.

Butt bridge (works the hips and thighs)

Lie on your back with feet on the floor, and your knees bent shoulder-width apart. raise your pelvis and squeeze your hips as you lift up.  Slowly return to starting position.

These were a few exercises that would help build strong bones. Please do leave your suggestions and feedback so that people can have a better view on this.

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