Bones naturally lose density as you age, making them less able to absorb impact and regenerate after injuries. When bone resorption outpaces formation (usually around age 40), low bone density, or osteopenia, can result. Further loss of bone density can lead to osteoporosis, making bones brittle and prone to fractures—particularly in the hips, spine and wrists.
The good news is, there are ways to increase bone density and fortify joint health by strengthening the surrounding muscles. One of the best is resistance training, and you don’t have to pump iron to reap its rewards. Here are five simple exercises to get you going. As a reminder, consult your physician before starting any new exercise program.
1. Chair squats. Including squats in your workouts builds leg, hip and core strength while also boosting balance and posture. Using a chair provides support, making it well suited for folks with knee, hip or back issues.
- Stand in front of a chair with your feet shoulder width apart, your arms across your chest and your hands touching your shoulders.
- Push your hips backward, bend your knees and lower yourself slowly to sit on the chair.
- Lean forward at the hips with a straight back, push down into your heels and stand up.
2. Wall pushups. By using your own body weight as resistance, this simple exercise strengthens the bones and muscles in your wrists, arms and shoulders.
- Stand facing a sturdy wall with your feet shoulder-width apart.
- Place your palms on the wall at shoulder height, slightly wider than your shoulders.
- Slowly bend your elbows and lean toward the wall until your chest nearly touches it. Keep your back straight, your core engaged and your chin slightly tucked in.
- Push back to the starting position, extending your arms fully.
3. Bicep curls. A staple of light dumbbell workouts, bicep curls build upper body strength for daily chores like lifting groceries. They also help maintain bone health and improve balance. For upper-body workouts, experts typically recommend starting with one to five pounds of resistance.
- Stand upright with your legs shoulder-width apart.
- Hold one dumbbell in each hand, allowing your arms to fall to your side naturally. Keep your palms facing outward.
- Bend your elbows, raising the dumbbell up to your chest. Your arms should remain stable and your shoulders relaxed.
- Slowly bring the dumbbell back to the starting position.
4. Side leg lifts with resistance band. Resistance bands are inexpensive, portable and ideal for both standing and seated exercises. This simple leg lift can work wonders for your knees and hip joints. Tip: It’s best to start with lighter resistance and increase the level as your strength improves.
- Lie on your left side with a resistance band positioned just above your ankles.
- Rest your head on your left arm and place your right hand on the floor in front of your chest. Your legs should be straight with your right leg on top of your left.
- Without moving any other part of your body, slowly raise your right leg as high as you can, pushing against the band’s resistance.
- Pause, then return to the starting position and repeat. After eight to 12 reps, switch legs.
5. Seated rows with resistance band. Row, row row your way to increased strength, leaner muscle mass and improved posture with this joint-friendly exercise.
- Sit on the floor with your legs extended.
- Loop the resistance band around the soles of your feet and hold one end in each hand.
- Pull the band toward your waistline, while squeezing your shoulder blades.
- Slowly release tension, return to the starting position and repeat.
One final note: Be sure to alternate strength training with low-impact activities (like walking or swimming). If you’re unsure how to start or if you have specific health concerns, consider working with a personal trainer.
Don’t Forget to Bone Up on Nutrition
Did you know that certain foods can minimize inflammation in your bones and joints? Omega-3 fatty acids are a great example, and can be found in fish like salmon, striped bass and anchovies. Nuts, seeds and canola oil supply these nutrients as well. Vitamin C—found in produce like citrus fruits, bell peppers and potatoes—can also stave off inflammation by reducing cellular wear and tear. And don’t forget to enjoy foods like yogurt and cottage cheese with gut-healthy active cultures and bone-building vitamin D.
Thanks to our abundant activities and delicious, healthful dining, residents of Springmoor say they’ve never felt more vibrant. Come see for yourself by calling 919-651-4844.
