Exercise for stronger bones

Maintaining a regular exercise regimen, consisting of weight bearing exercises, resistance and strengthening exercises and postural, balance and coordination exercises can help increase your peak bone mass by increasing its density and bone strength. Exercising also increases the supply of the much needed nutrients and oxygen to bone tissues.

Bone is a living tissue that adapts well to the amount of stress placed against it. It increases its strength according to the amount that is loaded. High-impact aerobic exercises 20 to 30 minutes per session, 3 to 4 times a week is recommended to increase your bone mass.

The following exercises are recommended to ensure good bone health

1. Weight bearing exercises: push-ups, walking, jogging, hiking, stair climbing, step aerobics

2. Resistance and strengthening exercises: overhead press, biceps curls, side lunges, squats, bridging, back and shoulder stretches, leg lifts, exercises that involve weight lifting and elastic bands

3. Postural, balance and coordination exercises: sitting exercises, toe stands, heel-to-toe walking, single leg balance, wall slide posture, Yoga, Tai Chi and dancing.