Best Workout for Strong Bones

Best Workout for Strong Bones

People who work out in their youth tend to have greater bone mass and overall bone health as compared to those who do not.

Many people start doing physical exercises quite early in their life but one of the most frequently asked questions is, Which workout is best suited for Strong Bones?

Strength Training, Weight Training, Power Training or a combination of all these. Let’s find out. Here we have listed the best physical exercises for strong bones according to different age groups and physical capabilities, however, these exercises are quite general and people with a high risk of fractures and osteoporosis should consult their doctor before starting a physical regime:

Kids up to 14 years of age

These are growing people, with even rapidly growing muscles and bones, hence it is good for them to build a stronger skeleton by engaging the following activities at least 3 times in a week

  • Active Playing
  • Jumping
  • Rope Skipping
  • Walking
  • Ball Games

Young Adults 18-30 years of age

 This is the age where our bones grow the most, they develop mass and density and they get broader. After the age of 30, our Bone Mass starts getting arrested, which means all we have is 30 years to develop stronger bones for a better future.

Following exercises are recommended for people of 18-30 years of age:

  • Running
  • Football, Basketball, Hockey and other ball games
  • Jumping on Trampoline
  • Racket Badminton, Squash, Table Tennis
  • Cycling
  • Gymnastics
  • Rope Skipping, Slow Jumping, Mallakhamb
  • Dancing and Aerobics

Adults above 35 years

This group of people, especially women of this age group are at a very high risk of bone loss hence muscle-strengthening exercises are required to put a check over it. Such exercises should be done at least 2 days a week.

Here is the list of recommended exercises

  • Regular Brisk Walking
  • Taking Stairs instead of an elevator as much as possible
  • Try and get Groceries by walking instead of taking a vehicle.
  • Resistance Training using Resistance Bands
  • Engage in Gardening, Watering Plants, Digging And Shoveling.
  • Cross-Training Exercises, running on a treadmill

 Older People, People with High Risk of Fractures and People with Osteoporosis

This is the age where all you have to do is preserve further bone loss by applying various measures, like taking Calcium and Vitamin D in adequate amount.

If you have Osteoporosis or a high risk of a fracture then getting involved in a fitness regime will help your bones and muscles to develop strength, a better structure, and balance. This age and such conditions are surely tough to live with but you will gradually overcome it.

Obviously, you will have to avoid high-impact exercises like jumping hard, free-running activities such as bending forward and twisting at the waist, touching your toes, tennis, sit-ups, golf, bowling, and some yoga poses. But you may perform all these activities under an expert’s supervision. 

Enrol in a regular fitness regime that will help reduce the risk of falls and fractures. Such regimes usually involve a combination of strength training, balance training, and endurance training:

  • Strength Training Exercises
  • Flexibility exercises
  • Tai Chi, under expert supervision
  • Regular Walking is one of the most effective exercises.
  • Slow dancing and unhurried aerobics
  • Stair climbing if your body allows it.
  • Cross-training machines such as Treadmill.


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