Let’s face it: Getting older is no walk in the park.
As a result, yourbone healthbegins to decline and youlose strength.
Fortunately, we’re here to offer a solution.
Shutterstock
Your bones naturally lose densityas you age, making them more prone to fractures and breaks.
Fortunately,researchsuggests regular weight-bearing exercises can help slow down this process and keep your bones strong and healthy.
Read on to learn more.
Shutterstock
And when you’re done, be sure to check out the10 Best Low-Impact Exercises To Melt Belly Fat.
“Aim for at least 30 minutes of brisk walking five times per week,” recommends Furr.
Dancing
Dancing is more than a fun and active way to let loose.
Shutterstock
Styles like salsa, hip-hop, or Zumba can be particularly effective for bone health."
They can also reduce your risk of falls and fractures by boosting balance and stability.
Keep your chest up and knees aligned with your toes.
Shutterstock
Aim for three sets of 10 to 15 with 60 seconds of rest between sets," says Furr.
10 Functional Strength Exercises To Boost Mobility as You Age
Lunges
Lunges are a top-notch bone-strengthening movement.
“Keep your front knee aligned with your ankle and back knee just above the floor.”
Shutterstock
Perform three sets of eight to 12 reps for each leg.
Take a 60-second rest between sets.
Push through your heels to return to a standing position."
Shutterstock
Complete three sets of eight to 10 reps, taking a 60 to 90-second rest between sets.
“Start in a plank position with hands shoulder-width apart,” instructs Furr.
“Lower your body until your chest nearly touches the floor, then push back up.
Shutterstock
Keep your core tight as you transition through the full movement.”
Shoot for three sets of eight to 12 reps with a 60-second rest between sets.
Have the dumbbells resting by your chest.
Shutterstock
Perform three sets of eight to 10 reps, and take 60 to 90 seconds to rest between sets.
“Step down and repeat with the other foot.
Step-ups can be done weighted or as a bodyweight exercise.”
Shutterstock
Perform three sets of 10 to 12 reps on each leg.
Rest for 60 seconds between sets.
Shutterstock
Shutterstock
