Exercise Tips To Build Healthy Bones

In our previous article on osteoporosis, we had advice from a medical doctor and he did mention that weight-bearing exercises can help to maintain strong bones. As previously mentioned, osteoporosis can stem from a wide range of factors, some of which cannot be controlled, such as gender, race, or medical conditions. On the other hand, a sedentary lifestyle is a key contributor to the loss of bone mass, and the increased prevalence of fractures and injury.

With World Osteoporosis Day happening tomorrow (20 October), we got some practical advice from Jimson Chua, Head of Personal Training at True Group, on what sort of bone-healthy exercises one can incorporate into our workouts so to mitigate the onset, progression and effects of osteoporosis.

1. Introduce resistance exercises

Photo: TFX

Resistance exercises increase muscle strength by working your muscles against a weight or force. This can be accomplished through the use of free weights, weight machines, resistance bands, or even your own body weight.

The additional weight puts stress on the bones and helps to nudge bone-forming cells into action, and when done consistently, eventually helps create denser, stronger bones. Here are some resistance exercises you can try:

  • Bicep curls
  • Shoulder presses
  • Hamstring curls
  • Weighted/bodyweight squats

2. Incorporate weight-bearing exercises into your daily routine

Weight-bearing exercises force the body to work against gravity, and directly work the bones in your legs, hips and lower spine to slow mineral loss and maintain bone mass.

3. Improve posture and balance with yoga

Photo: Yoga Edition @ Orchard

Yoga practice can also be a very effective low-impact full body exercise for people of most age groups. The Sun Salutation (Surya Namaskar), for one, is a very effective low-impact exercise, comprising a sequence of 12 stretching and balancing poses that is not difficult to perform and simply requires focus. Regular yoga practice reduces uneven stress and strain on joints, bones and ligaments, and significantly improves posture and balance to prevent falls and minimise the risk of osteoporotic fractures.

4. Ease into it

For individuals with existing mobility issues due to injury or early onset of osteoporosis, perform exercises with slow and controlled movements, and suitable weights. High-impact activities should be avoided at all costs, as jerky and rapid impact motion can lead to injuries. To ensure that you’re working out safely and with good form, consult a fitness trainer who can customise a progressive and appropriate programme.

Keen on speaking to a fitness trainer who can help customise a suitable workout programme for you? Get a free, non-obligatory trial at Urban Den here!

Want to find out which exercises you should be doing or if your current routine is right for your body? Register for a complimentary body analysis & postural assessment at TFX here!

Images: TFX, Yoga Edition @ Orchard and Envato

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