Some physical resistance exercises can help take care of the bones to increase their density and prevent injuries or fractures; In addition, they are ideal for improving coordination.
Regular exercise is one of the most recommended habits for caring for your bones. Although it must be complemented with adequate nutrition, adopting a training routine contributes greatly to preserving bone density.
In fact, this type of activity increases resistance and decreases the risk of chronic diseases such as osteoporosis, as this study from the University of Navarra affirms. In addition, it contributes to maintaining a healthy weight, which is decisive in avoiding bone ailments and inflammatory disorders.
Best of all, the use of gym tools is not exclusively necessary; Although weights and machines help you gain strength, there are also alternative ways to do it at home without these elements. What are the best options? Discover them!
Exercises to take care of the bones that you can do at home
Bones, like muscles, are living tissues that get stronger with exercise. In general, people who maintain a regular training routine achieve a higher bone density compared to sedentary people.
On the other hand, exercise allows you to increase muscle strength and work on skills such as coordination and balance. All of this reduces the risk of falls and fractures, especially in people at risk such as menopausal women or elderly adults. Let’s see below 5 good options:
1. Squat
The classic squat is one of the best exercises to take care of the bones. It focuses on working the lower area, reducing the risk of knee injuries. In addition, it is ideal to firm the buttocks and increase the resistance of the legs.
What should you do?
- Stand up straight with your legs hip-width apart.
- Flex your legs until your glutes are at knee level.
- Avoid flexing your torso, hold for several seconds and return to the starting position.
- Perform 3 sets of 12 repetitions.
Note: If you want to increase its difficulty, do it by holding some dumbbells.
2. lizard
This physical resistance exercise is a great option to strengthen the bones of the upper body area. Due to the effort that must be made with the arms, it helps to increase muscle and bone mass.
What should you do?
- Lie face down on the floor or on a mat. Then lean on your spread hands and tiptoes together.
- Stretch your arms to lift your body, and then do a push-up without actually touching the floor with your body.
- Return to the starting pose and perform 3 sets of 10 repetitions.
3. Hip lift
Hip lifts have multiple benefits for caring for bones and strengthening muscles. In addition to increasing the resistance of the legs and buttocks, it works the abdomen and relaxes the lower back. Incidentally, it is ideal for strengthening the pelvic floor.
What should you do?
- Lie on your back, with your knees bent and your feet flat on the floor.
- Put your hands on the sides of your body and raise your hip toward the ceiling.
- Contract your abdomen and buttocks and hold the pose for 5 seconds.
- Finally, return to the starting position with a slow movement and perform 3 sets of 10 repetitions.
4. Leg raise
Although this physical exercise helps to work the buttocks, it is also a good option to strengthen the bone system and, especially, the spine. Balance is difficult at first but is quickly mastered with practice.
What should you do?
- Lie on your stomach in four supports (on your hands and knees).
- Next, raise one extended leg until it is at buttock height.
- Hold the position for a few seconds and return to the ground.
- Then repeat it with the opposite leg.
- Do 3 sets of 12 reps on each side.
5. Steps
To end this short routine to take care of the bones, we suggest taking steps. It is an exercise that involves natural movements of the legs, strengthening your muscles and bones. In particular, it is recommended to increase the resistance of the knee joint.
What should you do?
- Get in front of a hard, high surface like a bench or step.
- Next, bring one foot to the surface, transfer the weight, and straighten the front leg.
- Keep your arms at the sides of your body and, if you wish, hold dumbbells.
- Lower your legs down the step and repeat the exercise with your opposite leg.
- Perform 20 repetitions alternating legs.
- Complete 3 series.
Do you dare to try these simple exercises? As you can see, they are easy to carry out and do not require too much time. The most important thing is that you practice them constantly since their effects are only noticeable with the passage of time.