Seven useful exercises that can improve your bone density to make you feel strong 20th November 2021
Bone density lessens when they lose calcium faster than the body can restore. This condition is known as osteoporosis in the medical field. Both women and men can develop osteoporosis, although females are more vulnerable since their bones are comparatively smaller. There is an increased loss of bone density during menopause because of estrogen decline. For males, any disease that causes a drop in testosterone might raise the risk.
Osteoporosis is one of the most severe health conditions faced in India. Approximately 50 million people in the country suffer from low bone density conditions, which demand prompt attention.
Exercising fueled with good nutrition will help you keep these problems at bay if you start early. You can avoid this condition with two things, a good workout and healthy eating habits. However, if you have the condition already, it’s best to consult your doctor and proceed further.
In this blog, we’ll tell you the top 07 exercises that can help you increase your bone density and make you stronger.
Exercise 1: Foot Stomps
• Stomp your foot on the ground. Just like crushing a cold drink can.
• You have to stomp 4 times on each foot.
• Exercise 3-5 sets.
Exercise 2: Standing on a single leg
• Grab onto something which will help you maintain balance when you stand on a single leg.
• Lift any of your legs and place your raised foot on the inner thigh of the other leg.
• Hold the same position for about a minute.
• Now, repeat similarly for the other leg.
Exercise 3: Squats
• Stand with your feet hip-width apart. Your hips, toes, and knees should be pointing forward.
• Bend your knees and stretch the buttocks backwards. Make sure your knees don’t go beyond the toes, and your heels are bearing all your weight.
• Rise and repeat the movement 10-12 times. Do not overstretch yourself.
Exercise 4: Ball sit
• Sit on an exercising ball & keep your feet flat on the ground.
• Try keeping the back straight and maintaining your balance on the ball while doing it.
• Keep your arms out at your sides, palms facing front. Once done, hold that position for a minute.
• After each set, stand and rest. Apply the same for a new set!
Exercise 5: Hip leg lifts
• Stand with your feet at hip-width apart.
• Put your weight to your right foot.
• Swing your left foot and raise it to the side. Make sure you keep the leg straight when you perform this exercise. Also, do not go beyond the 6 inches mark off the ground.
• Lower the leg.
• Perform 10 to 12 repetitions and return to your standing position.
• Repeat the same exercise with another foot.
Exercise 6: Bicep curls
• Stand straight with a barbell / dumbbell in each hand, resting your elbows at your sides. Extend your forearms in front of you. Bend your knees slightly for an ideal posture.
• Bend your elbows and bring the barbell/dumbbells up to your shoulders. Hold for a second at the peak and try to squeeze the bicep muscle.
• Come back to the starting position.
• Do 10-12 repetitions and perform a couple of sets.
Exercise 7: Shoulder lifts
• Stand with your feet shoulder-width apart, chest high, shoulders squeezed, head straight, and abs tight. Hold the dumbbells/weights on either side.
• Raise the dumbbells just above shoulder level using only your shoulders and arms.
• Return to the initial position.
• Do 10-12 repetitions for the first set. Go for another set, only if possible.
When you perform these workouts, make sure to supplement the growth with proper nutrition. Consume food that has a good concentration of calcium content. Try to naturally increase calcium intake rather than depending on medicines or supplements.
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