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5 Exercises to Strengthen Your Bones

Exercise is important, no matter what age. Exercise helps control your weight, reduces the risk of cardiovascular disease, some cancers and type 2 diabetes. It improves your mental mood and finally – strengthens your bones and muscles! Here are 5 bone strengthening exercises to work into your daily routine..

Why is exercise good for my bones?

Just like your muscles, bones are a living tissue that gain strength when exercised. Exercise helps improve the bone density and strength, which can be maintained through regular exercise. The good news is – it doesn’t have to be strenuous. Just a few simple exercises for 10 – 15 minutes each day. The best kind of exercise for your bones is anything weight-bearing; walking, hiking, jogging, dancing or weights. Even taking the stairs is a weight-bearing exercise accessible to everyone.

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Dancing

Dancing is a wonderful weight-bearing exercise to help build and strengthen your bones. And let’s face it – it’s a lot of fun! Check out this trailer to ‘Finding Your Feet‘, a story about two sisters who join a community dance class. Whether you’re an experienced dancer or have never done it before, dancing provides an opportunity to be creative, active and to have some fun.

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Walking

Adelaide has some beautiful walking trails. A simple stroll from Glenelg to Brighton or along the Brighton promenade for 10 mins is a great way to exercise and strengthen your muscles and bones. For a more challenging walk, you can visit Mount Lofty. To get the most out of your jaunt, pick up the pace, walk backwards or sideways (it may feel silly, but this helps increase the impact of your efforts) or take some stairs.

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Take the Stairs

Don’t be tempted to take the escalator or elevator unless you absolutely need to of course. Challenge yourself to take the stairs instead. Allowing your bones and muscles to work in ascending and descending directions assists in improving your bone density.

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Hiking

Dust off your hiking boots and challenge yourself to a hike once a week with friends or family. Try Mount Lofty or Morialta Conservation Park for a local hike, they have plenty trails for all levels of fitness.

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Weights and Yoga

Even just a few minutes of arm or leg exercises with weights can improve your mood, fitness and bone strength. Pick up a set up dumbbells, or if possible, use your own weight to do some exercises. Yoga is also a fantastic weight-bearing exercise that is accessible to all ages and fitness levels.

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About the Bone Health Foundation

The Bone Health Foundation (formerly known as the Bone Growth Foundation) is an Australian not-for-profit organisation that raises money for education and research into bone health and musculoskeletal conditions.

Since it was founded in 1991, the Foundation has invested over $2.5 million in Australian-based research projects to improve the health and wellbeing of all those affected by musculoskeletal conditions. Read more here.