5 Exercises To Take Care Of Your Bones

Regular exercise comes naturally through these 5 exercises to take care of your bones. While good nutrition is certainly important, a healthy exercise routine can contribute significantly to maintaining good bone density.

In fact, these kinds of activities increase your strength and reduce your risk of developing a chronic disease, such as osteoporosis.

They also help to maintain a healthy weight, which is crucial to prevent certain problems, bone diseases and inflammatory diseases.

Best of all, you don’t have to go to a gym to achieve these goals. While weights and machines can help you build strength, there are alternative ways to do it at home. What are your best options? Discover it today!

5 exercises to take care of your bones that you can do at home

Bones, like muscles, are living tissues that grow stronger when you use them. People with a regular exercise routine tend to have higher bone density compared to those who have sedentary lifestyles.

Exercise also helps you to increase your muscle strength and work on skills such as coordination and balance. All of this will reduce the risk of falls and fractures, especially in people who are at higher risk, such as women in the menopause and the elderly.

1. Squats

The classic squat is one of the best exercises for taking care of your bones. Squats work your lower body and reduce the risk of knee injuries. It’s also the ideal exercise to tone your glutes and get more power in your legs.

How should you do it?

• Stand up straight, with your legs hip-width apart.
• Bend your knees until your buttocks are level with your knees,
• Avoid bending your upper body forward and hold this pose for a few seconds and return to the starting position.
• Do 3  sets of 12 reps.

Note: If you want to increase the difficulty, do so by lifting a barbell on your shoulders.

2. The lizard

This strength training workout is a great way to strengthen the bones in your upper body. Because of the effort it requires from your arms, it can help increase muscle and bone mass.

What should you do?

• Lie on the floor, possibly on a yoga mat, with your face towards the floor. Support on your hands and toes.
• Extend your arms to push your body off the floor and bend without touching the floor.
• Then return to the starting position and perform 3 sets of 10 reps.

3. Lift hips

Lifting hips has multiple benefits when it comes to your bones and strengthening your muscles. In addition to building strength in your legs and glutes, you also train your abs. It also helps to relax your lower back. This exercise is also ideal for strengthening the pelvic floor muscles.

How should you do it?

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands at your sides and lift your hips toward the ceiling.
• Contract your abs and glutes and hold this position for five seconds.
• Slowly return to the starting position and do 3 sets of 10 reps each.

4. Raise your legs

While this exercise targets the glutes, it’s also a great way to strengthen your bones — especially the spine. It may be difficult to maintain your balance at first, but you’ll soon get the hang of it with practice.

What should you do?

• Get into position on your hands and knees.
• Extend one leg back and raise it until it is level with your buttocks.

• Hold this position for a few seconds and return to the starting position.
• Repeat with the other leg.
• Do 3 sets of 12 reps on each side.

5. Climbing stairs

To complete this short routine of exercises for your bones, we recommend going up and down the stairs. It is an exercise with natural movements of the legs, which strengthens your muscles and bones. In particular, it will increase the strength of the knee joints.

What should you do?

• Stand in front of a hard, raised surface, such as a bench or stairs.
• Then place one foot on the step, transfer your weight to this foot and straighten your leg.
• Keep your arms by your side and, if you wish, hold weights in your hands.

• Step back from the step and repeat the exercise with the other leg.
• Perform 3 sets of 20 reps, alternating the leg.

Are you ready to try these simple exercises? As you can see, they are simple and don’t take too much time. The most important thing is that you exercise regularly, because you will only notice the effect after some time.