At Woodside, we believe a strong, healthy body starts with strong bones. While many think that strong bones require calcium or supplements, the truth is your choice of daily movements plays a massive role in keeping your bones strong and resilient. Weight-bearing exercises help bones grow denser and stronger so that you can move better, feel better and age confidently. Some of the best bone-strengthening exercises can be done at a health club like ours at Westwood Fitness Center. Read on for some of the most effective natural bone-strengthening exercises.
1. Squats
Squats are one of the most effective exercises for building strength and bone density. This exercise targets the hips, spine and leg bones. This classic weight-bearing exercise uses the body’s resistance to activate both muscle and bone growth, resulting in stronger and denser bones.
How to do it?
- Stand with your feet about hip-width apart.
- Keep your chest up and gradually start lowering your hips down and back, just as you’re sitting onto a chair.
- Stop when your thighs get parallel to the floor, then push yourself back up through your heels and return to the standing position.
- Do 8-12 repetitions for 2 to 3 sets.
How does it help?
Squats put pressure on the key joints and bones in the lower body. This pressure is what signals them to grow stronger. Squats also aid in improving strength and balance, which is crucial for preventing falls and injuries.
2. Lunges
Lunges are another powerful lower-body exercise that you can do to improve strength and stability in the hips, legs and core. This exercise requires you to shift your weight between legs, which mimics natural movement that puts a healthy stress on the bones.
How to do it?
- Stand straight with your feet together.
- Step one foot forward and bend both knees to form a 90-degree angle.
- Keep the upper body upright and your front knees behind the toes.
- Use your front heel to come into the starting position.
- Do the same movement using alternate legs and perform 8-12 reps per side for at least two sets.
How does it help?
Lunges challenge your body’s balance and work on one side at a time. The movement you do through this exercise helps strengthen bones in the lower half and also builds joint stability, flexibility and overall mobility.
3. Biceps Curls & Shoulder Lifts
This set of exercises involves weight-bearing and resistance that helps increase bone density. Lifting weights allows the muscles to contract and pull on the bone, creating positive stress on the overall skeletal system. When performed with a full range of motion, these exercises also help improve joint flexibility.
How to do it?
Biceps Curls
- Hold the dumbbell with an upward-facing palm.
- Slowly curl the weight by bending your elbow. Focus on keeping the elbows close to your body.
- Now slowly bring the weights down to the original position.
Shoulder Lifts
- Stand or sit straight, keeping your arms at your sides.
- Raise your arms out from the sides in wide arcs. Don’t raise your arms above shoulder height.
- Aim to hit four sets of 12 reps each.
How does it help?
These exercises put stress on the bones, stimulating the growth of bone-building cells to make the bones denser and stronger. Also, they help build muscle mass, which further supports bone health by providing a robust foundation for the bones.
4. Foot Stomps & Single-Leg Stands
These are two other beneficial exercises that you can do to increase bone density and strengthen your bones. These target the legs, hips and lower spine and are effective bone-loading exercises.
How to do it?
Foot Stomps
- Stand straight with your feet hip-width apart.
- Now lift one leg up and forcefully stomp it down as if you are crushing something below you.
- Do 10 reps of this on each leg.
Single-Leg Stands
- Stand on a flat, stable surface.
- Slowly lift one foot off the ground, bending the knee of your supporting leg slightly.
- Maintain a straight posture, keeping the core engaged while gazing forward.
- Hold this position for a while. Aim to increase the duration gradually.
- Repeat this on the other leg.
How does it help?
Stomping your foot with force signals bone cells to build new tissue, thus increasing bone density. This exercise also strengthens the quadriceps and glute muscles that support bones. On the other hand, standing on one leg in single-leg stands puts stress on the bones in the hips, legs and spine, stimulating them to become stronger.
5. Brisk Walking & Stair Climbing
Both brisk walking and stair climbing are beneficial for strengthening bones. Under brisk walking, you walk at a speed of 3-4 miles per hour, which, as a weight-bearing exercise, helps you improve bone density in the hips, lower body and lower spine. Stair climbing as a high-impact activity puts stress on the bones and joints, which in turn helps strengthen bone growth.
How to do it?
Brisk Walking
- Stand tall with your head forward and eyes looking ahead.
- Keep the body relaxed and swing the arms naturally.
- Walk faster than your normal pace.
- Use the “talk test”: you should be able to talk but not sing.
Stair Climbing
- Find stairs that are clear and safe.
- Keep your back straight and shoulders relaxed.
- To climb, place the whole foot on the step and push through the legs.
- Keep on climbing at a steady pace, taking one step at a time while swinging your arms naturally.
- Step down slowly and take some time to cool down.
How does it help?
Brisk walking puts stress on bones, encouraging them to build and strengthen. Studies have shown that brisk walking reduces hip fracture risk in men by 62%. Stair walking works against gravity, exerting positive pressure on bones and muscles. Climbing stairs requires balance and works the joints, improving strength and stability.
Woodside—Fitness Programs For Your Holistic Wellness
At Woodside, our mission is to help all our clients live confidently by getting stronger and feeling their best—every single day. Strong bones are key to achieving that. You need no complicated equipment or to spend hours at the gym, grinding for stronger bones. The results can be achieved by doing simple, consistent movements that challenge your body the right way.
The exercises mentioned above are easy-to-follow, practical and designed for all fitness levels.
Whether you’re embarking on your fitness journey or looking for ways to enhance your current routine, we’re here to provide you with the support you need. At Woodside, our wellness-focused classes and expert trainers are always available to guide you through exercises that align with your personal goals. Join us today to experience a whole new level of fitness.
