Maintaining optimal bone health is a crucial aspect of overall well-being, particularly as we age. Strong bones are essential for supporting our bodies, protecting our organs, and enabling us to move with ease. One of the most effective ways to enhance bone strength is through regular exercise. However, the variety of available exercises can be overwhelming, and knowing where to start can be challenging. This article aims to guide you through the initial steps of building bone strength through exercise, providing practical advice and insights to help you embark on this vital aspect of your health journey.
Exercise plays a pivotal role in maintaining and improving bone density. Weight-bearing activities, such as walking, jogging, and strength training, stimulate the bones to remodel and strengthen over time. These exercises not only bolster bone health but also enhance muscle strength, balance, and coordination, reducing the risk of falls and fractures.
For those new to exercise or those looking to specifically target bone health, it’s essential to start with a tailored approach that considers individual fitness levels, health conditions, and personal goals. Consulting with healthcare providers, such as a physician or a physical therapist, can provide valuable guidance and ensure that the chosen exercises are both safe and effective.
In this introduction, we will explore the foundational principles of bone-strengthening exercises, discuss the types of activities most beneficial for bone health, and offer tips on how to integrate these exercises into your daily routine. Whether you are a beginner or looking to enhance your current exercise regimen, this guide will equip you with the knowledge and confidence to start building stronger bones today.
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But, there are a few things to think about before beginning a bone strength workout regimen.
Injuries or health conditions
Before beginning an exercise regimen, it is advisable to consult your physician if you have not been active in a while, have any injuries, or have a chronic or unstable health condition, such as any of the following:
- Heart disease (or a number of its risk factors, such as elevated blood pressure or cholesterol)
- A respiratory condition like asthma
- Diseases of the joints or bones, such as osteoporosis or arthritis
- A neurological disease or stroke diabetes musculoskeletal issues, including issues with the back, knees, or shoulders
- Balance issues or drugs that might cause lightheadedness or dizziness
- Recent surgery
You might still be able to exercise despite these illnesses, but your doctor could advise you to take extra measures, change up some exercises, or find an alternative. Sometimes, he or she will recommend that you see a licensed personal trainer, physical therapist, or physiatrist.
Risk factors for low bone density
Before starting any intense, high-impact activity or executing any of the exercises in these workouts, discuss with your doctor or another healthcare provider the possibility of getting a bone density test if you have risk factors for low bone density. Your risk for low bone density increases if you have any of the following conditions:
- Above 65 years of age
- Smoking
- Shattered a bone after turning fifty
- A family history of fractured bones or osteoporosis after the age of 50
- Underweight relative to your height
- Not active
- Consuming more than two alcoholic drinks each day, multiple times per week
- Not regularly taking up the recommended 1,000–1,200 mg of calcium per day
These elements also raise your risk if you’re a woman:
- Menopause began before the age of 45
- At some point in your life, you have gone more than a year without getting your period (except from when you were pregnant or menopausal)
Medical conditions that can impair bone health
Some medical diseases have the potential to significantly damage bone health. For instance, a number of congenital conditions alter bone over the course of a lifetime and raise the risk for osteoporosis, including Marfan syndrome, Ehlers-Danlos syndrome, and osteogenesis imperfecta. Other illnesses that harm bones include:
- Celiac disease
- Cushing’s illness
- Excessive parathyroidism
- Overactive thyroid
- Intestinal inflammation
- Kidney or liver disease
- Multiple sclerosis
- Inflammatory arthritis
- A lack of vitamin D
Medications
Additionally, some drugs may lead to bone loss. These include corticosteroids (like prednisone), aromatase inhibitors (like anastrozole (Arimidex), exemestane (Aromasin), and letrozole (Femara)), androgen-suppressing medications (like apalutamide (Erleada), enzalutamide (Xtandi), and abiraterone (Zytiga)) used to treat prostate cancer.