Read these bone health tips by Dr Deepak Sampath, Senior Consultant in Orthopaedics, Joint Replacement and Sports Medicine at Hosmat Hospital.
These simple, everyday exercises can help strengthen your bones. (Creative Commons)
As people grow old, we see them take care of their skin, hair, and weight. But most tend to neglect the most important part of the body — their bones.
With age, the importance of maintaining bone health becomes paramount. However, the secrets to achieving this goal aren’t just limited to calcium and Vitamin D supplements. Simple everyday exercises can make a big difference.
Dr Deepak Sampath, a Senior Consultant specialising in Orthopaedics, Joint Replacement, and Sports Medicine at Bengaluru’s Hosmat Hospital, highlights five dynamic exercises that promote better bone health.
These practices not only increase bone strength and density, but also offer options catering to various preferences and physical conditions. Whether you’re into rigorous activities like jogging or looking for alternatives that are gentler on your joints, Dr Sampath’s list has something for everyone.
Walking briskly activates various muscle groups, helping to strengthen not just muscles but also the bones they’re attached to.
It increases heart rate, promotes better blood circulation, and aids in improving overall cardiovascular health.
Furthermore, brisk walking is a weight-bearing exercise, which is beneficial for bone density. It’s also a low-impact activity, making it suitable for people of all age groups and a perfect introductory exercise for beginners.
Jogging is a step up from walking and introduces a higher intensity level. This rhythmic activity offers dual benefits: enhancing cardiovascular health and promoting bone density.
The repetitive impact of feet striking the ground stimulates bone cells, encouraging bone growth and strength.
However, proper footwear and technique are crucial to prevent potential injuries, making it vital for new joggers to pace themselves and ensure they’re using the right equipment.
These exercises harness the weight of one’s own body to build strength, muscle, and improve bone health.
Push-ups target the chest, shoulders, and arms, while pull-ups engage the back and arm muscles. Squats, on the other hand, are essential for strengthening the legs, hips, and core.
Together, these exercises provide a full-body workout, stimulating bone growth across multiple body parts without the need for external weights.
Swimming offers a unique combination of cardiovascular fitness and resistance training in a low-impact environment.
The buoyancy of water relieves stress on joints, making it an ideal exercise for those with joint pain or who are overweight.
As every stroke in the water provides resistance, muscles and bones get a workout, albeit in a gentler manner compared to land-based exercises. It’s a comprehensive exercise benefiting the heart, lungs, muscles, and bones simultaneously.
Dancing is more than just an art form; it’s a full-body workout that combines cardiovascular exercise with strength training.
The rhythmic movements challenge coordination, balance, and agility, providing a holistic approach to fitness.
As a weight-bearing activity, dancing can improve bone density. Moreover, it’s an enjoyable way to stay fit for those who find routine exercises monotonous.
May 11, 2024
May 10, 2024
May 10, 2024
May 09, 2024
May 09, 2024
May 09, 2024
