3 Exercises to Help with Bone Health

When you think about exercise for helping with bone health, the term Osteoporosis often comes to mind. Osteoporosis is when you progressively lose bone density making your bones more susceptible to fractures.

Regular exercise and vitamin and mineral supplements can reduce and even reverse loss of bone density. You might not have Osteoporosis, but that’s not the only reason why you should consider bone health in your exercise program.

Gradual bone loss begins in both men and women between the ages of 30 and 50. Body shaping exercise stimulates the bone tissue and causes stress and tension on your bone structure. This triggers small electrical currents that tell the bone to repair and regenerate.

The best exercises for building and strengthening bonds are the ones that work against gravity. These exercises might include weight training, hiking, and stair climbing.

Weight Training

Weight training is especially beneficial to bone strength and density. Strength training stimulates and strengthens the bone tissue. This prolongs the potential for bone degradation. Make sure you include all your muscle groups in your strength training routine. This improves individual bone density as well as your overall posture.

When weight training, you can use free weights such as dumbbells or a full weight system like a Bowflex home gym.


Hiking can be a lot of fun and an excellent way to burn calories. In fact, you burn far more calories by hiking than by walking. Activities such as moving through uneven terrain and climbing hills require more energy. Add a weighted backpack to the mix and you increase your fat-burning rate even more.

Stair Climbing

Stair climbing might be one of the more difficult exercises, but it is one of the best for overall fitness and bone health. If you don’t have access to a stair climber machine, you can engage in this exercise on the stairs in your office building, some other multi-story building, or the bleachers at the ball park.  If you are concerned about the impact on your joints, try an elliptical machine instead.

If you are new to stair climbing, there are some things to know before you embark on this routine. You need to pace yourself so your heart and muscles adjust safely to this new workout. If you find yourself out of breath and your thigh muscles are burning after climbing one or two flights of stairs, walk around for awhile before scaling another flight.

Whether you are walking actual stairs or a stair climber machine, wear good supportive shoes. These should be cross-trainer or aerobic shoes. Your joints really get a workout with this type of exercise.

Running shoes don’t give your feet enough lateral support. Also, employ a proper climbing posture. Keep your back straight, lean forward slightly from your hips, and avoid looking down. To prevent injury, always keep your knees slightly bent.

As with any exercise routine, pay attention to your body. It’s normal to experience some muscle soreness. But it usually lasts only 48 hours. If you feel dizzy, dehydrated, over exhaustion, or experience chest pains, end your workout and seek medical attention.

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