Our muscles play a vital role in building bone density as their movement pulls on the bones and applies a ‘load’ that triggers our bone building cells (osteoblasts) into action to resist. This response results in greater bone density and strength.
We use our muscles every day with every movement we make but to really boost our bone density, we should do focused exercises to engage our muscles to pull on our bones.
As well as giving us stronger bones, having strong muscles helps our balance, enables us to stay active and resist falls that could result in fractures.
The old adage ‘a little and often’ applies very well to exercising our muscles for bone strength. Even better, all you need is your own bodyweight to complete some very straightforward exercises at home. With no need to go to the gym or buy any fancy equipment, there should be nothing stopping you!
Safety first!
The first rule of doing any kind of exercise programme – even one which you are doing in the relative comfort and safety of your home – is to check it through with your GP. This is particularly important if you have low bone mineral density, osteopenia or osteoporosis.
Home Exercise
These five exercises can be done at home and require no gym equipment as they use your own bodyweight to apply the ‘load’. Ensure you have enough space to move around and a level, safe surface – watch out for slippery floors or loose rugs!
- Heel Drops
Stand upright with your legs hip width apart and your knees very slightly bent (just to ensure your legs aren’t locked straight at the knee joint). It may be helpful to have a countertop or chair within reach to ensure you keep your balance.
- Rise up onto your tip toes, keeping your back straight, chest up and looking directly ahead.
- Hold for a count of five and then drop your heels back down firmly. Keep your knees bent to cushion your landing.
- Do a set of 10 repetitions. Rest for 30 seconds then do up to two more sets of 10.
- Squats
Stand with your fit just a little wider than hip width. Again, have a countertop or chair back within reach if you need help with your balance.
- Lower yourself slowly by bending your knees – imagine you’re lowering yourself into a chair.
- Keep your knees ‘behind’ your toes: don’t bend your knees forward.
- Keep your back straight, chest up and look forwards as you lower down.
- Hold the lower position for 2-3 seconds before rising up slowly to your start position – but don’t lock out your knees at the top.
- Start with 10 repetitions then progress to 3 x 10.
- Step Ups
If you have stairs, brilliant. If not, you will need to have a secure, sturdy step which is no higher than a normal step on a staircase.
- Start standing on the floor at the bottom of the stairs.
- Simply step up with one foot, ensuring the whole of your foot is placed on the step, then step up with your other leg so you are now standing securely on the stair with both feet.
- Step back down with the first leg and then do the same with your other leg.
- Do this 10 times, leading with your right leg and then 10 times leading with your left leg.
- Progress to doing three sets of 10 on each leg.
- Wall Press/Push Ups
This exercise uses your weight set against a wall. Choose one clear of any furniture/pictures.
- Begin facing the wall, close up with your legs hip width apart.
- Place the palms of your hands just below shoulder height on the wall.
- Gently step back just far enough so your arms straighten but don’t lock them out – keep a little bend in the elbow.
- Slowly bend your elbows to bring your chest towards the wall before pushing back slowly. Be careful not to arch your back.
- Repeat 10 times, have a minute’s rest then repeat two or three sets of 10.
- Bridges
This one is done lying down – if you have a yoga mat, that would be perfect.
- Lie down flat on your back.
- Bend your knees and place your feet flat on the floor.
- Make sure the whole of your back is in contact with the floor at this point.
- Pushing through your heels, lift your hips until your body resembles a straight line from the top of your knees to your shoulders.
- Keep your head and shoulders firmly on the ground to protect your neck.
- Gently release and lower your bottom to the floor.
- Repeat this move 10 times, have a minute’s rest then repeat two or three sets of 10.
And there you have it. Five bodyweight exercises to strengthen your muscles and build your bones. Aim to do these sets of exercises at least three times a week – ideally every other day.
Your bones will thank you!