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Dr. Pranshul


Manipal Hospitals, Gurugram

Importance of Exercise For Healthy Bones

Reviewed by:

Dr. Pranshul

Posted On: Mar 22, 2024

blogs read 5 Min Read

The Importance of Exercise for Healthy Bones

Our bones are not just the rigid framework that supports our bodies; they are living tissues constantly adapting and renewing themselves. While genetics play a role in bone health, what we do, especially how we move, has a significant impact on their strength and density. In this blog, we'll delve into the importance of exercise for healthy bones, exploring its benefits and offering tips shared by our experienced orthopaedic doctor in Gurugram to incorporate physical activity into your life, regardless of age or fitness level.

Let’s Begin By Understanding Bone Health

Our bones are constantly undergoing a remodelling process, with new bone formation replacing old bone tissue. This process is influenced by various factors, including nutrition, hormones, and, crucially, physical activity. When we engage in weight-bearing and muscle-strengthening exercises, we put stress on our bones, stimulating them to become denser and stronger.

Benefits of Exercise for Bone Health

  • Builds Stronger Bones

Weight-bearing exercises like walking, jogging, dancing, and stair climbing force the bones to adapt to the increased load, promoting bone density and strength, especially in the lower spine, hips, and legs.

  • Improves Bone Density

Exercise, particularly in childhood and adolescence, helps maximize bone mass, a crucial factor in preventing osteoporosis later in life. Regular physical activity, especially weight-bearing exercises like walking, running, and resistance training, contributes to exercises for strong bones and reduces the risk of osteoporosis and exercise-related bone fractures.

  • Reduces the Risk of Fractures

Strong bones are less susceptible to fractures, especially from falls, which are a major concern for older adults.

  • Improves Muscle Strength and Balance

Stronger muscles offer better support to the bones, improving balance and coordination, and further reducing the risk of falls.

  • Lowers Inflammation

Regular exercise can help reduce chronic inflammation, a contributing factor to bone loss.

Tailoring Exercises for Different Age Groups

  • Children and Adolescents

Engaging in various activities like running, jumping, and playing sports is crucial during this age group as it helps build peak bone mass, which remains important throughout life.

  • Adults

Weight-bearing and resistance training exercises like weightlifting, bodyweight exercises, and resistance bands are essential for maintaining bone health and preventing age-related bone loss.

  • Older Adults

Low-impact exercises like walking, swimming, and tai chi can help maintain bone strength, improve balance and coordination, and reduce the risk of falls.

Getting Started with Exercise

  • Consult the Best Orthopaedic Doctor

Before starting any new exercise program, especially if you have any health concerns, consult our best orthopaedic surgeon at Manipal Hospitals Gurugram to ensure it's safe and appropriate for you.

  • Start slow and gradually increase intensity

Begin with low-impact exercises and gradually increase the duration and intensity as your fitness improves.

  • Find activities you enjoy

Consistency is key, so choose bone health exercises you find fun and engaging to ensure long-term adherence.

  • Incorporate variety

Include a combination of weight-bearing, muscle-strengthening, and flexibility exercises in your routine for well-rounded bone health benefits.

  • Remember

Exercise is a powerful tool for maintaining strong and healthy bones throughout your life. Incorporating physical activity into your daily routine can build a strong foundation for a healthy and active future.

Additional Tips

  • Maintain a Healthy Diet

Include calcium and vitamin D in your diet, as they are essential nutrients for bone health.

  • Maintain a Healthy Weight

Excess weight can put extra stress on your bones.

  • Avoid Smoking and Excessive Alcohol Consumption

These habits can weaken bones and increase the risk of fractures.

Foods that Promote Bone Health

  • Milk, Yogurt and Paneer

Dairy products are a classic source of calcium. Enjoy a glass of warm milk at night or add it to your morning cereal. The probiotics in yogurt help improve calcium absorption. On the other hand, Paneer is a good source of calcium and protein.

  • Green Leafy Vegetables

Spinach is rich in calcium, vitamin K, and other bone-supporting nutrients. Make a delicious palak paneer or add it to soups and dals. Mustard (Sarson) is another great source of calcium and vitamin K. Fenugreek Leaves (Methi) also offer calcium and other beneficial compounds for bones. 

  • Nuts and Seeds

Almonds and sesame seeds are also rich in calcium content and must be included in the diet. 

  • Beans and Lentils

Rajma (kidney beans), and chana (Chickpeas) are full of calcium and fibre.  

Pair these bone-building foods with a source of Vitamin D (fatty fish, egg yolks, or sunshine) for best calcium absorption. Also, limit processed foods and excess salt, as they can negatively impact bone health. By incorporating these delicious and nutrient-rich Indian foods into your diet, you can support strong and healthy bones throughout your life!

Taking charge of your bone health through regular exercise and healthy lifestyle practices empowers you to build a stronger and more resilient body for a lifetime of activity and well-being. Book an appointment with our experienced doctors in the best orthopaedic hospital in Gururgram to learn more about bone health. ​​​​​​

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