• Juan Karlos

Weight-Bearing Exercises

In the past blog, we've mentioned that movement that gets you to work against gravity helps to increase your bone density which is an ultimate advantage for your general bone health.


So for this post, we'll share some weight-bearing activities or exercises that you could try even at home!


1) Jumping Rope


Be careful not to jump too much especially if you are a beginner. This helps strengthen the lower part of your body. A study in the Journal of Applied Physiology found that young women who jumped as high as they could just 10 times, three times a week for six months, increased bone mineral density in their legs and the lower half of their spines.



2) Yoga


This helps both physically and mentally. As yoga is connected to meditation, it could also relax your body while stretching it. Yoga can be beneficial for people with osteoporosis. A small study in 2009 found that practicing yoga can actually increase bone density if done consistently and properly. Yoga also improves balance and flexibility, which can prevent falls and therefore prevent fractures.



3) Zumba


This one is fun if you like dancing. All the great Zumba moves that build muscle also stimulate the body to lay down bone tissue. Beyond a certain age, our bones lose density which predisposes us to Osteoporosis. But this can be prevented and reversed with exercise.



4) Stair climbing


A simple one. If you don't have any stairs, you could try climbing up and down in a chair. It can help you build and maintain healthy bones, muscles, and joints.



5) Jogging


University of Missouri researchers have found that high-impact activities, such as running or jogging, might have a greater positive effect than resistance training. The results of the study confirm that both resistance training and high-impact endurance activities increase bone mineral density.



Each of these activities puts healthy stress on your bones and encourages bone cell regeneration. For starters, try at least one of them, you could see the great results in the long run.

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Health and Wellness Centers

Mexico City, Mexico