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5 exercises that you should practice if you want to take care of the bones

The regular practice of exercise is one of the most recommended habits to care for bones. Although it must be supplemented with adequate nutrition, adopting a training routine contributes, to a great extent, to maintaining bone density.

In fact, this type of activity increases resistance and decreases the risk of suffering from chronic diseases such as osteoporosis. In addition, it contributes to maintain a healthy weight, which is crucial to avoid bone diseases and inflammatory disorders.

Best of all, it is not exclusively necessary to use gym tools ; Although weights and machines help to 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

The bones, like the muscles, are living tissues that get stronger with the practice of exercise. In general, people who maintain a regular training routine achieve a higher bone density compared to the sedentary .

On the other hand, exercise allows you to increase muscle strength and work on skills such as coordination and balance. All this reduces the risk of falls and fractures, especially in people at risk such as menopausal women or seniors. Let’s see below 5 good options:

1. Squatting

5 exercises that you should practice if you want to take care of the bones

The classic squat is one of the best exercises to care for bones. It focuses on the work of the lower area, reducing the risk of knee injuries . In addition, it is ideal for firming the buttocks and increasing the resistance of the legs .

What should you do?

  • Stand upright, with your legs hip-width apart.
  • Flex the legs until the buttocks are at the knees.
  • Avoid flexing the torso, hold for several seconds and return to the starting position.
  • Make 3 sets of 12 repetitions.

Note: If you want to increase your difficulty, do it by holding a dumbbell.

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 done with the arms, it helps to increase muscle and bone mass .

What should you do?

  • Stand face down on the floor or on a mat. Then, lean on the separated hands and the tips of the feet together.
  • Stretch the arms to lift the body and then bend without touching the floor with the body.
  • Return to the initial position and perform 3 sets of 10 repetitions.

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3. Hip elevation

5 exercises that you should practice if you want to take care of the bones

Hip lifts have multiple benefits for caring for bones and strengthening muscles. In addition to increasing the resistance of the legs and glutes, the abdomen works and relaxes the lower back. In passing, it is ideal to strengthen the pelvic floor .

What should you do?

  • Lie on your back, knees bent and feet flat on the floor.
  • Put your hands on your sides and raise your hips towards the ceiling.
  • Contract the abdomen and buttocks and hold the posture for 5 seconds.
  • Finally, return to the starting position with a slow movement and execute 3 sets of 10 repetitions.

4. Leg raising

Although this physical exercise helps to work the buttocks, it is also a good option to strengthen the bony system and, especially, the spine . At first it is difficult to maintain balance , but it is quickly mastered with practice.

What should you do?

  • Stand face down on four supports (on your hands and knees).
  • Next, raise one leg extended until it is at the level of the gluteus.
  • Hold the position for a few seconds and return to the ground.
  • Then, repeat it with the opposite leg.
  • Do 3 sets of 12 repetitions per side.

5. Steps

5 exercises that you should practice if you want to take care of the bones

To finish this short routine to take care of the bones we propose to take steps. It is an exercise that involves natural movements of the legs, strengthening your muscles and bones . In particular, it is advised to increase the strength of the knee joint.

Discover:

What should you do?

  • Stand in front of a hard, elevated surface like a bench or step.
  • Next, take one foot on the surface, transfer the weight and straighten the front leg.
  • Keep your arms at your sides and, if you wish, hold some dumbbells.
  • Lower the legs of the step and repeat the exercise with the 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 perform 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.

5 exercises that you should practice if you want to take care of the bones

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