• Deanne Pandey

Build Healthy Bones at Home

Building healthy bones is extremely important. Engaging in specific types of exercise can help you build and maintain strong bones. One of the best types of activity for bone health is weight-bearing or high-impact exercise, which promotes the formation of new bone. Weight-bearing exercise is the most effective way to increase bone strength. A weight bearing exercise can be described as an activity during which you’re working against the force of gravity. Any exercise you do on your feet is weight-bearing because the bones in your legs are supporting your weight. Moving a dumbbell is also weight-bearing because you’re trying to pull the weight up while gravity is pulling it down. High-impact exercise—like running or jumping—also helps build stronger bones. The force of the impact stresses your bones and your body responds by making them stronger. Some exercises that are neither weight-bearing nor high-impact include swimming and cycling, because you’re not supporting your own weight and there’s no impact on your bones.

Although all these exercises are not convenient to do at home. They require ample of space and weights, which might not be easily available at home. This makes maintaining your bone density difficult, but not impossible. So then how to strengthen your bones while being quarantined at home?

Here are few ways to strengthen your bones while being within the four walls of your house-

1. Hip leg lifts

This exercise strengthens the muscles around your hips as well as enhances your balance. Place your hands on a piece of heavy furniture or other sturdy item to improve your balance as needed.

  • Start with your feet hip-width apart. Shift your weight to your left foot.

  • Flex your right foot and keep your right leg straight as you lift it to the side, no more than 6 inches off the ground.

  • Lower your right leg.

  • Repeat the leg lift eight to 12 times. Return to your starting position and do another set using your left leg.

2. Squats

Squats can strengthen the front of your legs as well as your buttocks. You don’t have to squat deeply for this exercise to be effective.

  • Start with your feet hip-width apart. Rest your hands lightly on a sturdy piece of furniture or counter for balance.

  • Bend at your knees to slowly squat down. Keep your back straight and lean slightly forward, feeling your legs working.

  • Squat only until your thighs are parallel to the ground.

  • Tighten your buttocks to return to a standing position.

  • Repeat this exercise eight to 12 times.

3. Foot Stomps

One way to challenge your hip bones is through foot stomps.

  • While standing, stomp your foot, imagining you are crushing an imaginary can underneath it.

  • Repeat four times on one foot, then repeat the exercise on the other foot.

  • Hold on to a railing or sturdy piece of furniture if you have difficulty maintaining your balance

4. Steps ups

  • Find a small object in your house that can bear your weight (a staircase works) and practice stepping up and stepping back down.

  • Do 10 to 30 reps on each side.

Apart from these, dancing and yoga helps too. Try to include brisk walking or stair climbing in your routine. Maintaining your bone density is vital as your bones form the framework of your body. Do these exercises to strengthen your bones, stay in your respective homes and take care!

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