5 Exercises You Should Practice If You Want To Take Care Of Your Bones

Regular exercise is one of the most recommended habits for caring for your bones. Although they must be accompanied by adequate nutrition, adopting an exercise routine contributes, to a great extent, to preserving bone density.

These exercises increase endurance and lower the risk of chronic diseases such as osteoporosis. They also contribute to maintaining a healthy weight, which is crucial to preventing bone diseases and inflammatory disorders.

Best of all, you don’t need to use gym machines. While weight training with weights and machines can help you gain strength, there are also alternative ways to exercise at home without these elements. What are the best options? Discover them!

Bone Care Exercises You Can Do at Home

Bones, like muscles, are living tissues that can get stronger through exercise. In general, people who maintain a regular training routine ensure greater bone density compared to sedentary people.

On the other hand, exercise increases muscle strength and works on skills such as coordination and balance. All of this lowers the risk of falls and fractures, especially in people at risk, such as postmenopausal women or older adults. Let’s look at 5 good options:

1. Squat

Classic squats are one of the best exercises for bone care. They focus on the lower body region, reducing the risk of knee injuries. It is also ideal for firming the glutes and increasing leg resistance.

How to make?

• Stand with your legs hip-width apart.

• Bend your legs, bringing your buttocks up to your knees.
• Avoid bending your torso; hold for several seconds and return to starting position.
• Do 3 sets of 12 reps.

Note: If you want to increase the difficulty, do the exercise by holding dumbbells.

2. Board

This endurance exercise is a great option for strengthening your upper body bones. Due to the effort that must be made with the arms, it helps to increase muscle and bone mass.

How to make?

• Lie on the floor or on a mat, stomach down. Then stand on your hands apart and your toes together.
• Stretch your arms to lift your body, then do a push-up, without actually touching the floor with your body.
• This exercise is also called sailor.
• Return to starting position and perform 3 sets of 10 reps.

3. Hip lift

Hip lifts have multiple benefits for caring for bones and strengthening muscles. In addition to increasing the strength of the legs and glutes, it works the abdomen and relaxes the lower back. At the same time, it is ideal for strengthening the pelvic floor.

How to make?

• Lie on your back, with your knees bent and your feet flat on the floor.
• Place your hands at your sides and lift your hips toward the ceiling.
• Contract your abs and glutes and hold the pose for 5 seconds.
• Finally, return to the starting position with a slow movement and perform 3 sets of 10 reps.

4. Leg lift

Although physical exercise helps to work the glutes, it is also a good option to strengthen the bone system and, in particular, the spine. At first it’s hard to keep your balance, but with practice you can do it without any problems.

How to make?

• Lie on your stomach, supporting yourself on your hands and knees.
• Then raise one straight leg until it is level with the glute.
• Hold for a few seconds and return to the ground.
• Then repeat with the other leg.
• Do 3 sets of 12 reps for each side.

5. Step

To finish this short routine to care for your bones, we propose the step exercise. It is an activity that involves natural foot movements, strengthening your muscles and bones. Above all, it is advisable to increase the strength of the knee joint.

How to make?

• Stand in front of a hard, strong surface such as a bench or step.
• Then place one foot on the surface, shift your weight, and straighten your leg forward.
• Keep your arms at your sides and, if you like, hold dumbbells.
• Lower your legs from the step and repeat the exercise with the other leg.
• Perform 20 reps, alternating legs.
• Complete 3 series.

Are you excited to try these simple exercises? As you can see, they are easy to make and don’t require a lot of time.

The most important thing is to practice them constantly, as their effects only become noticeable over time.