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5 Bone Strengthening Exercises That Everyone Over 50 Should Be Doing

Bone strengthening exercises are important, especially as we age. It’s easy to forget the importance of healthy bones and the large role they play in maintaining AND improving good health. In day-to-day life, bones are responsible for protecting your organs, moving your body, producing blood cells and storing minerals. Luckily, there are 5 basic styles of exercise that  you can do to strengthen those bones!

Strength exercises

Strength training is best done with some kind of resistance, such as dumbbells, barbells or bands. Start by doing some bicep curls, weighted squats, lunges and rows. These exercises will have you breaking a sweat and building those bones, long after you’ve finished your workout!

Also read: Top Exercises For Women Over 60

Gardening

It’s time to pick up the hedge clippers because gardening is exactly what you need for strengthening your bones! When gardening, there are many muscles that work together. You’re planting, digging, weeding, and so on! When combined, all these steps can help in building bone strength. 

Posture exercises

Balance, flexibility and mobility are key components for strengthening your bones. Challenge yourself by trying out forms of yoga, pilates or tai chi. This style of exercise builds health in the bones that are most vulnerable to fracture such as the hips, spine, and wrists.

Weight-bearing exercises

Some of the best exercises to build your bones and even help in minimising bone loss are weight bearing. This refers to exercises you do on your feet, where you are ‘bearing your own weight’. Things like stair climbing, jogging, tennis and dancing all come under this umbrella!

Dancing

Dancing is the perfect weight bearing exercise, not only for strengthening your bones, but building bone mass. Whether it’s zumba, quickstep or ballroom dancing, it’s time to hit the dance floor and do a little boogie for your bones!

No matter the bone strengthening exercises you chose to do, it’s a good idea to keep up at it consistently, and even try a variety of them to see what works best. Incorporate more of these exercises into your daily routine so you can enjoy the benefits of a strong body, for longer!

 

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