Bone health is one of those hidden mysteries for many people. Until there is a revealing event, such as a fracture or results of a bone density test, most people tend to assume everything is fine with their skeletal system. At that point, it becomes a matter of maintaining what you have or trying to recover what you’ve lost. Fortunately, there are many exercise options for increasing bone density, both weight bearing and muscle strengthening.
1) Exercising your way to better bone health can be as simple as taking a walk. Using your own body weight as you move against the forces of gravity can increase bone density, particularly in the spine and hips. Brisk walking is better than adopting a slower pace, but every effort will be beneficial.
2) For those who want to pursue something more exotic in their exercise program, yoga is a great way to increase bone mineral density. The hips, spine, and wrist will show the greatest benefit from yoga. This is important because these are the skeletal areas most at risk of fracture.
3) As a step up from walking, hiking is a recommended exercise to increase bone density. Uphill and downhill hiking provides more bone impact than level walking trails. Make your next vacation destination a place to explore nature with a walking stick in hand and an eye for finding out what’s over that next hilltop.
4) One of the best exercises for your bones may not seem like exercise at all. Dancing is a good way to enjoy spending time with your partner while putting bone-strengthening pressure on your body. Learn to salsa, rhumba, or tango your way to better bone health.