Weight-bearing exercises require the bones to support your body’s weight, which can help to bolster your bone health. Common weight-bearing exercises include walking, hiking, dancing, climbing stairs and elliptical training, but let’s take a closer look at a couple of these:
Dancing: You may not perform this weight-bearing exercise “with the stars,” but it sure is one fun way to keep yourself and your bones healthy. Whether it’s aerobic dancing, line dancing, ballroom dancing, swing, salsa, Zumba® or jazzercise, there’s sure to be a bone-strengthening dance that’s right for you.
Hiking: Here’s an ideal way to take in the great outdoors and perform a fun weight-bearing exercise: hiking. It’s a fundamental outdoor activity that usually involves a fair amount of walking over a variety of terrains. It’s walking at its finest, so go take a hike!
Weight-bearing exercises aren’t the only forms of exercise good for your bones, however. Resistance training exercises are forms of strength training for developing the size and strength of your musculoskeletal system. In fact, regular resistance training can strengthen and tone muscles, while supporting healthy bone mass. Weights, water exercises, resistance bands and medicine balls all fit into this category, but let’s look at resistance bands. There’s no resisting what these bands have to offer!
Resistance bands: They’re compact, inexpensive, portable and can add variety to your resistance-training exercises. By their very nature, resistance bands create tension for specific muscle groups throughout your workout, resulting in strength for your muscles and your bones.
What are you waiting for? These are great weight-bearing and resistance exercises, so grin and bear it!
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.