Regular exercise is well known for many health benefits. It builds muscle, increases energy, and even helps brain function. But experts say there is another important benefit you might not think about as much — improving your bone density.
Bone density is a measure of how strong and solid your bones are. Dr. Raphael Longobardi, an orthopedic surgeon from New Jersey, explains that bones with higher mineral content are stronger and less likely to break. Maintaining good bone density is especially important as we get older, helping to prevent conditions like osteoporosis and fractures.
Certain groups are at higher risk of bone loss. Kai-Yu Ho, a physical therapist and professor at the University of Nevada, Las Vegas, says bone density is crucial for postmenopausal women. This is because losing estrogen speeds up bone weakening.
So how does exercise help with bone density? Dr. Deborah Sellmeyer, an endocrinology professor at Stanford University, says that weight-bearing and resistance exercises increase bone density by putting stress on bones and muscles. Exercises that improve balance also reduce falls, lowering fracture risk.
Experts suggest a workout routine for bone health that includes:
- 30 minutes of daily impact exercise (like walking or stair climbing)
- 15 to 20 minutes of weight or resistance training several times a week
- Daily balance training
You don’t need expensive gym machines for this. Dr. Longobardi notes that bodyweight exercises and free weights are effective and affordable. However, he advises consulting a doctor before starting any new exercise routine to avoid injury.
If you want to improve your bone strength, here are some expert-recommended, easy-to-use fitness items that won’t break the bank:
Resistance Bands
These bands offer different resistance levels and are great for beginners or those with limited mobility. They help stimulate bone growth by adding controlled stress during exercises like squats and lunges.
Weighted Vest
Wearing a weighted vest during walks or bodyweight workouts increases the load on your bones. Start light (no more than 10% of your body weight) and gradually increase, with your doctor’s approval.
Mini Stair Stepper
Stepping up and down is a weight-bearing exercise that helps strengthen bones. A compact stepper lets you do this at home, with adjustable step heights and quiet operation.
Walking Pad
A walking pad is a small treadmill that fits easily in your home. It’s useful if you can’t walk outside regularly and can help you get daily impact exercise.
Supportive Shoes
Good shoes are essential to protect your joints during impact activities. They help prevent injuries and improve comfort.
Foam Balance Pad
Standing on a foam pad challenges your balance and stability. This helps reduce falls and strengthens your core and legs.
Adjustable Dumbbells
These let you increase resistance gradually over time, perfect for weight training to build bone density safely.
Single Adjustable Dumbbell
For beginners, a single dumbbell that adjusts weight is an affordable and space-saving option.
Pickleball Paddle Set
Pickleball, a fast-growing sport, is a fun way to do impact exercise. Playing can boost your bone health while enjoying time with friends or family.
Before trying any new fitness tool, check with your healthcare provider. Starting slow and progressing carefully can help you build stronger bones safely.
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