Want to strengthen your bones? Top exercises to boost bone health

Healthy bones are important to maintain a functioning body. Bone-related issues such as osteoporosis, arthritis, bone cancer, etc. can be disruptive to both health and lifestyle. Undertaking steps to boost bone health will help ensure health and longevity. Apart from dietary regulation and medical screening, exercise can be an effective way to boost bone health.

Bone strengthening exercises

Here are some exercises that can help boost bone strength:

Squats: You can do this exercise in the following steps:

1. Stand straight with your legs shoulder length apart.
2. Stretch your hands outward and lower your body while keeping your back straight.
3. Make sure that your thighs are parallel to the floor.
4. Return to the initial position and repeat the steps at least 15 times.

Ball sit: You can do this exercise in the following steps:

1. Take an exercise ball and sit on it.
2. Maintain a straight posture while sitting on it and try to balance.
3. Hold the position as long as you can.

Stair step-up: You can do this exercise in the following steps:

1. Stand against a staircase.
2. Step up with one leg while keeping the other leg down.
3. Now pull your body with the elevated leg and put the second leg on the same level as the first one.
4. Step down with the first leg while keeping the second leg on the stair.
5. Repeat the steps while alternating between each leg.

Jogging: Do you dislike running and find walking too boring? If yes then it’s time to do both by jogging. A popular form of aerobic exercise, jogging has several health benefits ranging from improved cardiovascular health to boosted endurance. Jogging can also help strengthen bones.

Bicep curls: You can do this exercise in the following steps:

1. Stand straight with weights in your hands.
2. Bend your hands while maintaining your posture.
3. Repeat the steps at least 20 times.
4. Don’t forget to alternate between each hand.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.