5 simple exercises to improve bone strength

For most people, exercise means losing weight or building muscle. Some are obsessed with abs. Others want chiseled jaws or toned arms and glutes. Something most of us forget is strengthening our bones. Bone health is crucial for reducing the risk of fractures and osteoporosis as we age. You don’t necessarily have to spend hours in the gym to strengthen your bones. Some simple exercises can do the job. Here are some exercises that can improve your bone strength.

Another exercise that can help strengthen bones and improve balance is step-ups. To practice this, use either a low step or a sturdy stair that is about knee height or lower. Step up with one foot and press through the heel to stand. Now step back, maintaining controlled movement. Alternate legs. Try two or three sets with 8–10 reps. This exercise can build stability and support the knees and legs.

Squats are another exercise that improves bone health. This exercise is beneficial for the hip and thigh bones, areas particularly vulnerable to fracture as we age. Beginners who do not have knee problems can start squatting without weights. Stand with your feet shoulder-width apart. Now lower yourself as though sitting in a chair, then rise back up. Once you get used to the exercise, you can add dumbbells for more resistance. Aim for 10 to 15 repetitions for three sets, based on your fitness level and overall health.

Another weight-bearing exercise, climbing stairs, produces force on the bones and makes them work harder. This simple exercise puts the right kind of stress on your bones and helps them grow stronger. It also improves your overall balance and coordination and reduces the risk of falls.

Walking is one of the best ways to take care of your bones. You don’t need any expensive gym membership or equipment to walk. Put on your walking shoes and just walk. Brisk walking is a weight-bearing exercise that helps maintain bone density and strength. Aim for at least 30 minutes of exercise, five days a week. You can change the terrain, such as switching to inclines, beaches, grass, or uneven paths for more impact.

This bodyweight exercise improves bone health and balance. To practice this, stand facing a wall or chair for balance. Stand with your feet hip-width apart. Keep your back straight, and slowly lift one leg out to the side, then lower it back. Do not lean. Do 10–12 reps for one to two sets per side. This will help the knees and strengthen the hip abductors.