5 Exercises For The Care And Treatment Of Bones

Exercising regularly is one of the most recommended habits if you want to keep your bones healthy . While it should be supplemented with proper nutrition, adopting a training plan makes a significant contribution to maintaining bone density.

In fact, this type of activity increases immunity and reduces the risk of chronic diseases such as osteoporosis. In addition, it contributes to a healthy weight, which is crucial if you want to keep your bones healthy . Thanks to this, you will avoid diseases of the skeletal system and inflammation.

Most importantly, it is not absolutely necessary to use exercise tools. While weights and machines help build strength, there are also alternative ways to do the same at home without any special tools. What are the best options? Discover them!

Exercises that you can do at home if you want to take care of your bones

Bones, like muscles, are living tissues that become stronger with exercise. Overall, people who exercise regularly have higher bone density than those who are sedentary.

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

1. Squats

The classic squat is one of the best exercises for bones. It focuses on working in the lower area, reducing the risk of knee injuries. In addition, it is perfect for firming the buttocks and increasing the strength of the legs.

What should you do?

• Stand upright with your feet hip-width apart.
• Then bend your legs until your buttocks are level with your knees.
• Avoid bending your torso. In the squat, hold for a few seconds and then come back to the starting position.
• Do 3 sets of 12 repetitions each.

Note: If you want to increase the difficulty level, do it with dumbbells in your hands.

2. Pushups

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

What should you do?

• Kneel face down on the floor or mat. Then lift your knees up while resting on your hands and toes.

• Straighten your arms to raise your body, then bend your body without touching the floor.
• Return to the starting position.
• Do 3 sets of 10 repetitions.

3. Raising the hips

What should you do?

• Lie on your back, bend your knees, and place your feet flat on the floor.
• Place your hands on your sides alongside your body and then lift your hips towards the ceiling.
• Block the abdomen and buttocks and hold the position for 5 seconds.

• Finally come back to the starting position with a slow motion.
• Do 3 sets of 10 repetitions.

4. Raising the legs

While this strength exercise helps you work with your buttocks, it’s also a good option for strengthening your skeletal system, especially your spine. It is difficult to balance at first, but it is quickly mastered in practice.

What should you do?

• In a propped kneeling position, support your body on your arms and knees
• Then lift one leg stretched out until it is level with your buttocks.
• Hold the position for a few seconds and put your leg back on the floor.
• Then repeat the exercise with the other leg.
• Do 3 series of exercises, 12 repetitions for each leg.

5. Stepper

To complete this short set of exercises, if you want to take care of your bones, we also suggest taking steps on a stepper. It is an exercise that uses the natural movements of the legs to strengthen muscles and bones. In particular, they are recommended for increasing the strength of the knee joint.

What should you do?

• Stand in front of a hard, raised surface, such as a low bench or stepper.
• Then climb with one foot on the platform, shift your body weight, and straighten your front leg.
• Keep your arms at your sides and, if you like, have dumbbells in your hands.
• Get off the stepper and repeat the exercise with the other leg.
• Take 20 steps alternately with both legs.
• Complete 3 series.

Do you dare to try out these simple exercises? As you can see, they are easy to make and don’t take much time. The most important thing is to exercise regularly and constantly as the effects only become noticeable with time.