Best Bone Strengthening Exercises to Build Bone Density

Bones are similar to muscles, meaning exercise makes them stronger and healthier. Exercising helps with coordination, balance, and maintaining muscle strength. Young adults who exercise regularly achieve maximum strength and bone density more than the ones who do not.

Interested to know more about bone-strengthening exercises? Keep reading.

Bone density or bone mineral density (BMD) refers to the amount of minerals in bone. It is an important indicator of bone strength and health. Low bone density, medically known as osteoporosis, is a condition in which bone minerals are much lower and weaker than normal. This decrease in bone density is not the cause of osteoporosis; it makes bones more fragile.

The bones in the human body are constantly renewing themselves—that is, when one bone is made, the old one breaks down. At younger ages, the body makes new bones faster than break down, increasing bone mass.

However, after the early 20s, this process slows down as most individuals reach the peak bone mass by turning 30. As individuals age, they lose bone mass faster than creation. Osteoporosis is a common condition that develops with low bone density.

Risks of Developing Osteoporosis

One can develop osteoporosis depending partly on how much bone mass he or she had attained when he or she was young. The other important factors include:

• Gender: There are greater chances of women developing osteoporosis than men.
• Race: Individuals belonging to white or Asian descent too are at greater risk of having low bone density.
• Family History: If any individual's family member, be it his/her parent or sibling, has osteoporosis, one has the chance of developing it.
• Body Frame Size: Individuals with smaller body frames can develop low bone density, as they do not have enough bone mass to draw from as they age.

Hormone Levels

People who have too much or too little of certain hormones can also develop osteoporosis in their bodies. Examples include:

• Sex Hormones: One of the biggest risk factors for osteoporosis in women is the drop in estrogen levels throughout menopause. Treatments for breast cancer that lower estrogen levels in women and prostate cancer treatments that lower testosterone levels in men are likely to speed up bone loss.

• Thyroid Problems: This disease can also be caused due to too much thyroid hormone. If one's thyroid is overactive or if one takes too much thyroid hormone medication to treat an underactive thyroid.

Dietary Factors

Osteoporosis is more likely to occur in people who have:

• Eating Disorders: If one has malnutrition or severely restricts food intake, one can become underweight. This might lead to the weakening of bones in both men and women.

• Low Calcium Intake: Individuals who do not consume an adequate amount of calcium in their lifetime have a high chance of developing osteoporosis. Low calcium intake can be the root cause of early bone loss, diminish bone density and increase the risk of fractures.

• Gastrointestinal Surgery: Gastrointestinal surgeries are performed to treat gastrointestinal disorders. These surgeries reduce the size of the stomach and the amount of surface area available to absorb calcium and other vital nutrients.

Steroids and Other Medications

Individuals associated with long-term use of injected or oral corticosteroid medications like cortisone and prednisone should know that they interfere with the bone-rebuilding process and increase the chances of developing osteoporosis.

Other medications which might have an effect include:

• Gastric reflux

• Cancer

• Seizures

• Transplant rejection

Medical Conditions

A few other medical conditions which might result in the development of osteoporosis in an individual are:

• Kidney or liver disease

• Celiac disease

• Inflammatory bowel disease

• Cancer

• Rheumatoid arthritis

• Multiple myeloma

Lifestyle Choices

Not only medications or dietary changes are responsible for causing osteoporosis, but one can also develop it due to lifestyle habits. The details are discussed below:

• Excessive Alcohol Consumption: Individuals who consume more than two alcoholic drinks per day have increased chances of developing low bone density.

• Sedentary Lifestyle: Individuals who spend a lot of time sitting have a high chance of developing osteoporosis. Thus, any weight-bearing exercise, such as walking, jumping, dancing, running, and weightlifting can be helpful.

• Tobacco Use: Although the exact role of tobacco in causing osteoporosis is unclear, it has been seen to contribute to the development of weaker bones.

The best exercises to strengthen bones are given below. However, before doing them, one must do enough warm-ups and do them only until one reaches his/her tolerance levels.

1. Push-Ups

Push-ups are a fantastic bodyweight exercise that strengthens your upper body and core. By supporting your body weight with your arms, you increase bone density in your wrists, arms, and shoulders. This exercise also engages the chest muscles and can be modified to suit different fitness levels by adjusting the incline.

2. Pull Exercises

Pull exercises, such as pull-ups or using resistance bands, target your back, shoulders, and arms. These exercises require you to lift your body weight or work against resistance, which helps to strengthen bones in your upper body. Regularly performing these can improve muscle mass, contributing to overall bone health.

3. Hinge Exercises

Hinge exercises, like deadlifts, involve bending at the hips while keeping your back straight. This movement strengthens the muscles around your hips, lower back, and thighs, which are crucial for supporting your spine and improving bone density in these areas. Using weights during hinge exercises enhances bone strength.

4. Squats

Squats are a powerful lower-body exercise that targets your thighs, hips, and buttocks. By bearing weight through your legs, squats help to build bone density in your hips and femur (thigh bone). Squats also improve balance and coordination, which are essential for preventing falls and fractures.

5. Lunges

Lunges work your thighs, hips, and buttocks, similar to squats, but with added balance and stability challenges. This exercise helps to strengthen the bones in your legs and hips while also improving flexibility and muscle tone. Performing lunges regularly can enhance your overall lower body strength and stability.

6. Step-Ups

Step-ups involve stepping onto a raised platform, which works your leg muscles and increases bone density in your legs and hips. This exercise mimics the action of climbing stairs and is great for building strength and endurance. Step-ups also improve balance and coordination, reducing the risk of falls.

7. Heel-Toe Walk

The heel-toe walk is a simple exercise that improves balance and coordination. You strengthen the muscles around your ankles and feet by walking in a straight line and placing your heel directly in front of your toes with each step. This exercise helps to enhance bone density and stability in your lower limbs.

8. Single Leg Stand

Standing on one leg helps improve balance and strengthen the bones in your legs. This exercise challenges your stabilising muscles and can be done anywhere, making it convenient for enhancing bone health. Holding the position for longer periods increases the difficulty and benefits.

9. Racket Sports

Sports like tennis, badminton, and squash involve quick movements and weight-bearing actions that strengthen bones in your arms, legs, and spine. These sports also improve hand-eye coordination and cardiovascular fitness, contributing to overall health and bone strength.

10. Brisk Walking

Brisk walking is a simple yet effective way to improve bone health. Walking quickly puts mild stress on your bones, particularly in your legs and hips, encouraging them to grow stronger. Regular brisk walking also boosts cardiovascular health and helps maintain a healthy weight.

11. Running and Jogging

Running and jogging are high-impact exercises that significantly increase bone density in your legs and hips. The repeated impact with the ground stimulates bone growth and strength. These activities also improve cardiovascular health and endurance.

12. Tai Chi

Tai Chi is a low-impact exercise that involves slow, controlled movements and deep breathing. It improves balance, coordination, and flexibility, which are crucial for preventing falls. The gentle weight-bearing nature of Tai Chi helps to maintain bone density, especially in older adults.

13. Skipping

Skipping, or jumping rope, is a high-impact exercise that strengthens bones in your legs, hips, and spine. The repeated jumping motion stimulates bone growth and increases bone density. Skipping also improves cardiovascular health, coordination, and agility.

14. Dancing

Dancing is a fun and effective way to strengthen your bones. It combines weight-bearing movements with coordination and balance challenges, promoting bone health in your legs, hips, and spine. Dancing also boosts cardiovascular fitness and overall mood, making it a great all-around exercise.

15. Climbing Stairs

Climbing stairs is an excellent weight-bearing exercise that targets the muscles in your legs and hips. Each step requires you to lift your body weight, which helps increase bone density in these areas. Stair climbing also improves cardiovascular fitness and can easily incorporate into your daily routine.

Exercising plays a crucial role in strengthening bones and maintaining overall skeletal health. Here’s how it helps:

• Bone Remodelling: Exercise stimulates bone remodelling, a process where new bone tissue replaces old bone tissue. This helps to maintain bone strength and density, making bones less prone to fractures.
• Increased Bone Density: Weight-bearing exercises force your bones to support your weight. This pressure encourages the formation of new bone tissue, increasing bone density and reducing the risk of osteoporosis.
• Muscle Strengthening: Strong muscles provide better support for your bones. Resistance training exercises increase muscle mass and strength. Stronger muscles pull on bones more effectively, stimulating and strengthening bone growth.
• Improved Balance and Stability: Balance and coordination exercises enhance your ability to stay steady. This reduces the risk of falls, a common cause of bone fractures in older adults. It also helps protect bones during activities.
• Enhanced Nutrient Delivery: Regular physical activity boosts blood circulation, ensuring that essential nutrients like calcium and vitamin D are efficiently delivered to bone tissue. These nutrients are vital for bone health and help in bone formation.
• Hormonal Regulation: Exercise helps regulate hormones that affect bone health, such as growth hormone and insulin-like growth factor (IGF-1). These hormones promote bone growth and increase bone density.

Although there is a list of exercises for strengthening bones, one should also avoid a few. These exercises will not strengthen the bones but instead can cause more damage to the bones:

• Bending and Twisting: Exercises that involve twisting one's waist or bending forward at the waist can increase the risk of compression fractures in the spine of individuals with osteoporosis. These activities include sit-ups or touching the toes. Bowling, tennis, some yoga poses, and golf are a few other activities that require one to twist one's waist forcefully.

• High-Impact Exercises: These are exercises that have jerky and rapid movements. Running, jogging, and jumping are examples of this type of exercise, which can lead to serious fractures in weakened bones. However, if one is generally strong and fit despite osteoporosis, one can try these exercises after consulting with a doctor.

• Skiing: Skiing should be avoided by individuals with low bone density due to its high risk of falls. These falls can lead to major fractures, posing a serious threat to weakened bones. Opt for safer, low-impact activities to maintain bone health and reduce injury risk.

Regular exercise is recommended for individuals with osteoporosis. However, one must see a doctor before starting a new exercise program. Here are the precautions you should take before conducting this workout routine.

• You can seek advice from exercise professionals and physiotherapists for expert guidance.

• Further, you should start your exercise program at a low level and gradually progress.

• Individuals suffering from low bone density should refrain from involving themselves in exercises that are too vigorous. It can increase the chances of fractures.

• You can also consult a dietician or doctor to learn how to increase the amount of vitamin D, calcium, and other important nutrients in your diet.

• Doctors might also suggest you use supplements. You should also avoid excessive alcohol and smoking as these are bad for bone health.

These exercises will help people suffering from low bone density or osteoporosis. Caring for bones is as necessary as caring for muscles and other body parts. If individuals can incorporate proper exercise, food habits, and a lifestyle from an early age, they have the chance of preventing osteoporosis for as long as possible.