5 Exercises You Should Practice If You Want To Take Care Of Your Bones

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 to take care of your bones. Although it must be complemented with adequate nutrition, adopting a training routine contributes, to a great extent, to preserving bone density.

In fact, this type of activity increases resistance and reduces the risk of suffering from chronic diseases such as osteoporosis, as this study from the University of Navarra states. In addition, it contributes to maintaining a healthy weight, which is essential to avoid 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 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 this reduces the risk of falls and fractures, especially in people at risk such as menopausal women or older adults. Let’s see 5 good options below:

1. Squat

The classic squat is one of the best exercises to take care of the bones. It focuses on the work of the lower zone, 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 up straight, with your legs hip-width apart.
• Bend your legs until your buttocks are level with your knees.

• Avoid flexing your torso, hold for several seconds and return to the starting position.
• Perform 3 sets of 12 reps.

Note:  If you want to increase its difficulty, do so by holding some dumbbells.

2. Lizard

This endurance exercise is a great option for strengthening the bones in your upper body. Due to the effort that must be made with the arms, it helps to increase muscle and bone mass.

What should you do?

• Lay face down on the floor or on a mat. Then, prop yourself up on your hands spread apart and the balls of your feet together.
• Stretch your arms to lift your body, and then do a push-up without touching the floor with your body.
• Return to the starting position and do 3 sets of 10 repetitions.

3. Hip raise

Hip lifts have multiple benefits to take care of the bones and strengthen the muscles. In addition to increasing the resistance of the legs and buttocks, it works the abdomen and relaxes the lower back. By the way, 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 at the sides of your body and raise your hips towards the ceiling.
• Contract your abdomen and glutes and hold for 5 seconds.
• Finally, return to the starting position with a slow movement and do 3 sets of 10 repetitions.

4. Leg raises

Although this physical exercise helps to work the glutes, it is also a good option to strengthen the skeletal system and, especially, the spine. Balance is difficult at first, but it is quickly mastered with practice.

What should you do?

• Get face down on four supports (on hands and knees).
• Next, raise an extended leg until it is level with your glute.

• Hold the position for a few seconds and return to the ground.
• Then repeat 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 doing steps. It is an exercise that involves natural movements of the legs, strengthening their muscles and bones. In particular, it is recommended to increase the strength of the knee joint.

What should you do?

• Stand in front of a hard, elevated surface such as a bench or step.
• Next, bring one foot to the surface, transfer the weight, and straighten your front leg.
• Keep your arms at the sides of your body and, if you wish, hold some dumbbells.

• Lower your legs off the step and repeat the exercise with the opposite leg.
• Perform 20 repetitions alternating legs.
• Complete 3 sets.

Do you dare to try these simple exercises? As you can see, they are easy to do and do not require a lot of time. The most important thing is that you practice them constantly, since their effects are only noticeable with the passage of time.