Simple Exercises to Strengthen Bones and Prevent Weakness

ISLAMABAD: Bone weakness can affect people of all ages, with deficiencies in vitamins, minerals, or an inactive lifestyle playing a major role, experts say. As people age, bone mass naturally decreases, particularly in women, increasing the risk of conditions like osteoporosis. Bone density refers to the amount of calcium and other minerals present in the bones, with higher density indicating stronger bones. Lower density can make bones fragile and more prone to fractures.

Health specialists recommend certain physical activities to improve bone density and overall skeletal health. Walking, especially at a brisk pace, is highly beneficial. Research shows that walking for at least 30 minutes a day, three days a week, can help maintain bone mass and improve bone health.

Dancing is another effective activity, with studies indicating that individuals who dance three times a week over 24 weeks experience increased bone density and a reduced risk of fractures. Strength training exercises, which put stress on muscles and bones, also promote stronger bones. Experts suggest performing such exercises twice a week for optimal benefits.

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Bodyweight exercises, including push-ups, pull-ups, yoga, and Pilates, are helpful for maintaining bone health. Additionally, balance training exercises improve stability, increase bone density, and reduce the risk of falls, contributing to a better quality of life. Activities such as walking on uneven surfaces or backward walking can also strengthen balance and support bone health.