You may already be familiar with exercise that helps you to build bigger and stronger muscles…Right?
But do you know some exercises are also known to help in even building bone density.
Basically, when we exercise regularly, like muscles, our body also boosts up bone production which eventually leads to improved bone density.
Pro Tip: If you’re in Patna or nearby and suffering from low bone density, do contact the best bone specialist in Patna for further help.
However, the fact is not all exercises work equally or are effective.
In today’s blog, we are sharing the 3 best exercises that can help you in building your bone density.
But foremost, let’s have a look at the symptoms of reduced bone density.
What are the Symptoms of Reduced Bone Density?
Knowing the symptoms of reduced bone density can certainly help. Here, take a look at some of the major ones:
- Stooped posture
- Pain in the back
- Loss of height
If you’re facing any of these then certainly, you’re at higher risk of reduced bone density.
In addition, you should also consult an orthopedic surgeon for further treatment options apart from exercises.
With that being said, let’s have a look at the three best bone density-building exercises.
3 Best Exercises for Building Bone Density
Exercises are one of the major factors that can determine the strength of your bones even at an older age.
Moreover, research has also suggested that a lack of exercise in your regime can severely impact your bone and overall health.
#1. Add Cardio
Cardio is one of the best exercises for bone density that you can even do at home. Not only do they benefit your bone health, but they also improve your overall health as well.
Some of the best cardio exercises that you can follow include running, swimming, high knees, lunge jumps, bris walking, and the list goes on.
#2. Strength Training
Adding strength training to your daily regime is another great way to improve bone density as well as strength. However, you need to be careful. In any case, do not overdo it as it can cause severe injuries as well.
Some of the best strength training exercises included bicep curls, squats, hamstring curls, foot stomps, hip leg lifts, and one-leg standing.
#3. Resistance Training
Resistance training is also among the best exercises that help in improving bone health. Basically, when you perform these exercises, your muscles release calcium, magnesium, and other minerals. All together they help to make bones stronger.
Some best resistance exercises for bone density include pushups, band pull, pullups, lat pulldown, and bench press.
So, that was all about bone density-building exercises. Consider adding at least one to your daily regime for greater bone health and density.
But sometimes, alone exercise can’t add much help. You need to be careful with your diet also. In the next section, get to know which foods you can eat to reduce the risk of low bone density.
What More You Can do to Increase Bone Density?
Nutrition is one of the other major factors that can further help in improving bone density. Take a diet that is rich in calcium and vitamin D.
As calcium is the building block and bones and vitamin D helps your body to absorb these.
You can safely consume around 1000 mg of calcium and 600 IU of vitamin D a day.
Some of the best calcium and vitamin D food sources include:
- Okra
- Collards
- Dark and leafy greens
- Soybeans
- Fatty fishes
- Egg yolks
- Dairy
So that was all for this blog. Let’s end this with a final summary of the whole discussion.
Conclusion
Maintaining a healthy bone density is crucial. Not only this can prevent weaker bones but can also reduce the chances of fracture as well.
However, due to a lack of exercise and correct diet, most people now have to face this problem.
Though you can follow all these above-mentioned exercises and diet tips. However, if the symptom doesn’t improve…do consider visiting an orthopedic surgeon in Patna.
Hopefully, you have found this blog informative.