Bone health is one of the most undervalued components of healthy aging.
Fortunately, one of the best ways to support healthy bones is through exercise.
These exercises also stress your bones, making them more dense and robust.
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Additionally,strong bonesare essential for maintaining an active and independent lifestyle as you age.
That’s why, today, we’re breaking down some of the best strength exercises for your bones.
So, if you’re ready to invest in your bone health, keep reading.
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We’ll guide you through each exercise and explain why they work to support healthy bones.
Then, check outThe #1 Daily Workout To Prevent Muscle Loss.
Squats
Squats are a fantastic lower-body strengthening exercise.
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Stand with your feet shoulder-width apart.
Lower your body by bending your knees and hips, keeping your back straight.
Go as low as your mobility allows or until your thighs are parallel to the ground.
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Push through your heels to return to the starting position.
Aim for four sets of eight to 12 reps.
Stand straight with your feet hip-width apart.
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Step one foot forward, and lower your body until both knees form 90-degree angles.
Your back knee should hover just above the ground.
Push off your front foot to return to the starting position, and switch legs.
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Perform four sets of 12 to 15 reps per leg.
This tension signals the bones to reinforce themselves against these loads," explains Masi.
Stand with your feet hip-width apart, holding a barbell or two dumbbells in front of you.
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Lower the weight by bending at your hips and knees while keeping your back straight.
Go as low as your flexibility allows, keeping the weights close to your body.
Straighten your hips and knees to return to a standing position.
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Shoot for four sets of 10 to 12 reps.
Stand or sit with a dumbbell in each hand, elbows bent at 90 degrees.
Press the weights overhead until your arms are fully extended.
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Plus, the weight-bearing aspect is excellent for bone density in your upper body.
Begin in a plank position with your hands shoulder-width apart.
Lower your body by bending your elbows and keeping your back straight.
Go as low as possible, then push back up to the starting position.
Aim for three to four sets of as many reps as possible.
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Plyometrics
Think of plyometrics as bone-boosting cardio.
Plyometrics include exercises like box jumps or squat jumps.
For box jumps, stand in front of a sturdy box or platform.
Bend your knees and hips, then explode upward, landing softly on the box.
Step back down and repeat for 12 to 15 reps across three to four sets.
Hip Thrusts
Your hips play a significant role in overall mobility and balance.
Hip thrusts sculpt your glutes and strengthen the bones around your hips and lower spine.
“Hip thrusts target the hips and lower back, common sites of osteoporotic fractures.
Strengthening these muscles is crucial for mitigating fracture risk,” says Masi.
Sit with your upper back against a bench, knees bent, and feet flat on the floor.
Hold a barbell or a weighted plate across your hips.
Push your hips toward the ceiling until your thighs and upper body form a straight line.
This advanced exercise engages your shoulders, arms, and core while promoting bone strength in your upper body.
“Unfortunately, this is a rather advanced exercise.
Begin in a handstand position against a wall or using parallel bars.
Lower your body by bending your elbows until your head touches the ground.
Push back up to complete one repetition.
Perform three or four sets of as many reps as possible.
Due to the load being placed through the shoulders, this exercise influences most of the spine.”
Hold a dumbbell or kettlebell in each hand.
Walk for a set distance or time while maintaining good posture and a firm grip.
This exercise strengthens your grip and engages your entire body.
Do three or four sets of walking 50 meters or 30 to 60 seconds.
