3 Tips For Strengthening Bones: Staying Active As You Age

Are Your Bones Aging Well?

With age, the natural regeneration process for bones slows down. Bones also become weaker and more prone to damage, a condition called osteoporosis. Even a simple fall, especially near the joints, can cause fractures. The result is a lifetime of pain and immobility. Bone loss is inevitable, but there is hope. Bones can age gracefully by staying active. In fact, there are many scientifically-proven benefits of exercising, including the strengthening of bones.

Staying active the right way

A well-rounded fitness routine consists of endurance, strength, balance, and flexibility exercises. However, not all practices or physical activity is good for bones. Unfortunately, some can exacerbate underlying issues. For starters, speak with a doctor or physical therapist before taking on any exercise routine. Activities that focus on weight loss or muscle strength are best. These 3 tips can keep bones healthy and strong while aging gracefully.

1. Use your body

Weight-bearing activities force the body to work against gravity. These exercises involve doing workouts on the feet, with bones supporting weight. Some examples of weight-bearing movements are walking, jogging, hiking, jumping rope, and dancing. Exercises that place a more significant impact on the joints are called high-impact, and others that don’t are low-impact. Walking is one of the best low-impact exercises, so everyone should start there. Aim for 10,000 steps a day. Gradually increase the intensity based on the doctor’s advice. Only move on to high-impact exercises under the supervision of a trainer.

2. A little resistance never hurt

Resistance or strength exercises build strength and endurance by stressing muscles. These exercises also stress bones, which forces bone-forming cells called osteoblasts, osteocytes, and osteoclasts to regenerate. There are many resistance training forms, including free weights, weight machines, resistance bands, and bodyweight exercises. Trainers recommend resistance bands for anyone with an existing bone or joint issue. Bands are lightweight, portable, and have low risk of causing injury. Incorporating weighted workouts while using resistance bands is a great way to accelerate bone regeneration. If deciding to use actual weights, please consult a doctor or trainer before proceeding.

3. Get flexible when you can

Flexibility is the ability of a joint to move freely without causing pain or discomfort. With age, a joint’s range of motion decreases, which increases the chances of injury. That’s why stretching is vital before every workout. A simple stretch routine in the morning before any workout can transform one’s bone health. But there are amazing flexibility exercises that anyone can try with age. The most common flexibility regimen is yoga, which promotes the mind and body’s relaxation through breathing and stretching. The exercise promotes overall wellness but can also increase bone density. There are even many stretches targeted for osteoporosis and other degenerative disorders.

Your bones matter

Staying active is more than just a matter of looking good but feeling good as well. Increased activity can positively affect bone health which can influence the quality of life. With age, bone’s ability to regenerate decreases. Bones then become prone to fractures and other degenerative diseases that decrease mobility. Light walking, resistance band exercises, and yoga are low-impact, high-reward routines anyone can try. Each works together to trigger bone-forming cells and protect joints. Please consult a physician before undergoing any exercises.