Bones naturally get thinner and weaker as we age. A cautious response to this would be to limit activity, but exercise which puts a controlled amount of stress on bones, can help improve density.
It’s a strategy backed by the UK’s Royal Osteoporosis Society, which advises that we should all be doing around 50 reps of moderate-impact exercise “most days of the week”, even for people with osteoporosis. It suggests doing moves like low-level jumps, skips, jogs or hops, with one jump counting as one impact.
This is particularly important for women, according to certifed personal trainer Sarah Best, founder of FindurFit UK. “As we age, the decline in estrogen can mean bones are less dense, more brittle and prone to osteoporosis,” says Best. “This can lead to bones easily fracturing and breaking if we fall, especially the hips and wrists.”
I had seen Best post a video of bone-strengthening exercises, so I got in touch to find out more.
“Along with a diet rich in calcium and vitamin D, we can use ‘bone-bashing’ exercises to strengthen them,” says Best.
“You don’t need to do these exercises all together, but it’s important you include them in your fitness routine. I would say five minutes of ‘bone bashing’ three times a week alongside strength training would help to make a difference to your bone health.
“Try to land with a thud in the jumps for maximum benefit. Of course, you may need to build up to this!”
New to exercise? Best has the following advice when it comes to trying her bone-strengthening moves: “I would say heel drops, single leg hops and skipping are a good place to start if you are a beginner, as these will help to stimulate bone tissue. You could try 30 seconds of each exercise and then repeat three times.
“For the upper body—particularly the wrists which are prone to fracture—planks, push-ups, either against a wall or on an elevated surface, or knees for a beginner, as well as bear planks are effective.
“You can build up to harder exercises like drop jumps, broad jumps and pike push-ups over time as you get stronger.
“It’s also important to work on building muscle to support the skeletal system—the bones, cartilage, ligaments and joints that support the body and help it move—with a variety of functional movement patterns such as squats, lunges, push exercises such as bench press, and pull exercises such as biceps curls.
“Using weights, bodyweight and resistance bands are ways you can add lean muscle mass. You don’t need fancy equipment—just a mat and some dumbbells and you are ready to go. That’s exactly why I created Fitness Bites – short, effective workouts you can do at home designed for busy 40-plus women who want to build strength, look after their bone health and thrive in midlife.”
Shop jump ropes
When publishing this 10-minute jope rope workout earlier in the year, we discovered that beaded jump ropes are best for beginners. I’ve also included a link to the weighted Crossrope jump rope I tried earlier this year.
