5 Bone Strengthening Exercises

1. Foot stomps

Let’s start this workout with the right foot (pun intended)

Foot stomps challenge the key areas of your body that osteoporosis most commonly affects, such as your hips. One way to challenge your hip bones is through foot stomps.

• While standing, stomp your foot, imagining you are crushing an imaginary can underneath it.
• Repeat four times on one foot, then repeat the exercise on the other foot.
• Hold on to a railing or sturdy piece of furniture if you have difficulty maintaining your balance.

 

2. Hip leg lifts

This exercise strengthens the muscles around your hips as well as enhances your balance. Place your hands on a piece of heavy furniture or other sturdy item to improve your balance as needed.

• Start with your feet hip-width apart. Shift your weight to your left foot.
• Flex your right foot and keep your right leg straight as you lift it to the side, no more than 6 inches off the ground.
• Lower your right leg.
• Repeat the leg lift eight to 12 times. Return to your starting position and do another set using your left leg.

 

3. Squats

Squats can strengthen the front of your legs as well as your buttocks. You don’t have to squat deeply for this exercise to be effective.

• Start with your feet hip-width apart. Rest your hands lightly on a sturdy piece of furniture or counter for balance.
• Bend at your knees to slowly squat down. Keep your back straight and lean slightly forward, feeling your legs working.
• Squat only until your thighs are parallel to the ground.
• Tighten your buttocks to return to a standing position.
• Repeat this exercise 8 to 12 times.

 

4. Standing on one leg

This exercise promotes greater balance.

• With a sturdy piece of furniture nearby if you need to grab onto something, stand on one foot for one minute, if possible.
• Repeat the balance exercise on your other leg.

 

5. Brisk Walking

The easiest exercise of this entire workout plan. Walking is so natural to us because we have been doing it since we’re toddlers!

Walk at a moderate pace for at least 20 minutes.

We love walking too because it’s free, you can do it anywhere and anytime you like!

 

Bonus: Strength Training

This is for the enthusiastic ladies who wish to take their bone strengthening exercises to the next level!

By using the weight machines at your health club, or doing calisthenics like push ups, are forms of strength or resistance training.

It stresses the muscles and bones, stimulating muscle and bone growth.

Here are 3 exercises to help in all areas of the body:

 

1. Bicep curls

You can perform bicep curls with either dumbbells weighing between 1 to 5 pounds or a resistance band. They can be performed seated or standing, depending on what you’re most comfortable with.

• Take a dumbbell in each hand. Or step on a resistance band while holding an end in each hand.
• Pull the bands or weights in toward your chest, watching the bicep muscles on the fronts of your upper arms contract.
• Lower your arms to return to your starting position.
• Repeat eight to 12 times. Rest and repeat for a second set, if possible.

 

2. Shoulder lifts

You’ll also need weights or a resistance band to perform shoulder lifts. You can do this exercise from either a standing or seated position.

• Take a dumbbell in each hand. Or step on a resistance band while holding an end in each hand.
• Start with your arms down and hands at your sides.
• Slowly raise your arms out straight in front of you, but don’t lock your elbow.
• Lift to a comfortable height, but no higher than shoulder level.
• Repeat eight to 12 times. Rest and repeat for a second set, if possible.

 

3. Leg Lunges

•  Stand tall with feet hip-width apart. Engage your core.
•  Take a big step forward with your right leg. Start to shift your weight forward so the heel hits the floor first.
• . Lower your body until your right thigh is parallel to the floor and your right shin is vertical. 
•  Press into the right heel to drive back up to starting position.
• . Repeat it again with the other leg for 8 - 12 times.

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