Many people worry about their bones. Weak bones can lead to a number of health problems including stress fractures and osteoporosis later on in life. But a performing a few exercises three to four times per week can improve bone density and strength.
Do Impact and Load Bearing Exercises to Increase Bone Density and Strength
Several studies have shown that there is a relationship between exercise and bone density. Stan Reets wrote that in one study, postmenopausal women from Germany were put on a comprehensive two-year exercise program that included walking, running, jumping, aerobics, strength-training (weights, weight-machines, elastic belts, isometrics), and flexibility.
After two years, bone density in the spine and the legs was higher in the women who exercised compared to women who were not in the exercise program.
Similarly Reets reports in his article on the Athlete in Me website that researchers in Finland showed that "impact" exercises are also beneficial for the elderly. Their program included jumping, feet stomping, dancing, stair-climbing, bench-stepping, knee-bends, leg-lifts, heel rises and drops, and balance exercises which improved bone density and reduced the risk of bone related disorders (Korpelainen R, et al. 2006).
Try This Simple Exercise Circuit to Improve Bone Strength and Density
Circuit training is one of the best and quickest ways to improve endurance and reduce body fat (see this article on Tabata Training for more information).
Any load bearing exercise that also has an element of impact will improve bone strength and density; however, body weight-based exercises are easier and safer than many gym based workouts. They also have the added advantage of being easy to do anywhere; in the home, office, park or on the beach.
Always start with a five to 10 minute warm up such as light jogging or cycling. Then do these exercises as a circuit, performing 10 repetitions for each one with no rest between exercises. Rest for three minutes at the end of each circuit and perform the circuit three times.
- Jump Press-Up: Perform a press-up but at the top of the push movement, jump up explosively with the hands before sinking down into another press-up.
- Squat Jump: With feet shoulder width apart, squat down until the thighs are parallel with the floor then jump up explosively before sinking down into another squat. That is one repetition.
- Regular Press-Up: It is important to keep the body weight over the shoulders with hands shoulder width apart. Point the elbows back to work the back and triceps.
Body Weight Exercises are a Cheap Alternative to Expensive Home Gym Equipment
These dynamic exercises will burn fat and calories as well as improving bone density when combined with good diet.
- Squat thrusts: In a press-up position, bring the knees up towards the chin in a single motion before returning back to the start.
- Commando Plank: This dynamic exercise gives the core and shoulders a real workout. Start in plank position, elbows in line with shoulders and the back straight. Then raise the body up by straightening the right arm then the left before returning to plank position. This is one repetition.
These exercises will assist in improving bone density and overall fitness and are a cheap effective way to ward off bone related disorders such as osteoporosis.
Sources:
'Exercise and Osteoporosis' Stan Reets - Accessed 21 June 2010
Korpelainen R, Keinanen-Kiukaanniemi S, Heikkinen J, et al. 'Effect of impact exercise on bone mineral density in elderly women with low BMD: a population-based randomized controlled 30-month intervention.' Osteoporos Int 2006;17:109-118
