Weight-bearing exercises are one of the best ways to keep your bones strong. Try these 5 easy exercises, no gym required. Fragile or fantastic? Your future is in your hands!
1. Skipping Rope
Skipping rope is a great way to place a load on your bones and get your heart pumping. Skipping can be easily adjusted to your fitness level. Slow-paced rope jumping is excellent and is a great way to warm up.
Ready for more? Try rapid jumping or “double-unders” - where the rope passes under your feet twice before you land. We promise it will leave you panting in no time!
Compared to jogging or cardio, jumping is one of the best things you can do to build bone mineral density. Start with some small bunny hops. When you’re ready, build up to bigger jumps. Swinging your arms as you jump gives your body extra momentum for a higher jump.
Even jumping just 20 times a day, has shown to be beneficial. Do 10 reps twice a day, resting when needed.
3. Step Ups
Step ups are low-impact and improve your balance. Compared to walking, they work your muscles and joints in a different, more beneficial way. Stand in front of a low step with your feet, shoulder-width apart. Place one foot firmly on the step. Push through your heel, bringing your other foot onto the step. Slowly return one foot to the ground, then the other. Repeat 10 times for each leg.
You wanna take it up a notch? Use a higher step.
4. Single Leg Stance
By using your body’s weight, single leg standing strengthens your body’s core and multiple muscle groups. Stand with feet shoulder-width apart. Bend one knee slightly and slowly lift that leg a few centimetres off the floor. Hold for 10 seconds before returning your foot to the floor. Repeat 10 times for each leg.
Ready for a challenge? Lift your leg higher, so your thigh is parallel to the floor.
Squats work your entire body. It strengthens your core, upper body and even increases joint flexibility. Your hips, knees and lower back are all being activated as well! Stand with your feet slightly wider than shoulder-width apart. Bend at the hips and lower yourself to a comfortable position. Your knees shouldn’t extend past your toes.
Push through your heels to return to the starting position. Repeat 10 times. Too easy? Slow down your tempo or increase the range of your motion.