Along with eating the right foods, physical exercise is an important tool to help build strong and healthy bones. Certain types of exercise have been shown to be particularly beneficial.
1. Resistance training
Studies have shown that bone density can be increased by doing resistance training for as little as 12 to 20 minutes, three days a week.These exercises include activities where you use your body, a weight or a resistance accessory against gravity. Some examples are:
- Weight lifting
- Using elastic exercise bands
- Using weight machines
- Body weight exercises
- Functional movements, such as standing and rising up on your toes
There have not been many specific Pilates for bone density studies performed. However, knowing that resistance training is effective in creating strong bones, we can logically assume that some aspects of Pilates are beneficial. Please bear in mind, certain positions may not be safe for people who already have Osteoporosis or low bone density. A physical therapist should be able to help you learn which exercises are safe and appropriate for you.
3. High-impact exercises
Bone is formed after a stress has been placed upon it. After a mechanical load, such as running, has been applied to the bone, bone cells migrate to the stressed area, and begin the process of laying down new bone. The bone cells manufacture and secrete proteins, mainly collagen, which is deposited in between the bone cells to increase bone strength in that area. These proteins eventually mineralize, giving bone its characteristic rigidity. – Livestrong
*Please note – If you low bone density or Osteoporosis, you may need to avoid these high-impact exercises. If you’re not sure, you should check with your healthcare provider first.
Examples of high-impact weight-bearing exercises are:
- Jumping Rope
- High-impact aerobics
Try to include these forms of exercise in your exercise program and help to build strong and healthy bones!