top of page

Exercises To Boost Your Bone Health

Calcium, Vitamin D, Bone Health, Bone and Joints, Aerobics, Workout, Physical Activity,
Image Source: Google

There is a saying,‘good news gives health to the bones’. And in this article we are going to give you a lot of good news for making your bones healthy.

Our body has 206 bones. We have a framework that supports our muscles, nerves, and circulatory systems. The skeletal system is the central framework of our body, consisting of bones, connective tissue, cartilage, tendons, and ligaments. It's also called the musculoskeletal system or locomotor system. The bones of our body are necessary for stability and joints for movements. What do our bones need to stay strong 7 healthy?

Bones: In a nutshell

As said above the frame that is the skeleton is made up of 206 bones. Bones are the form of connective tissue reinforced with calcium and bone cells. Bones have marrow, a softer centre, where blood cells are made. The important functions of the skeleton are:

Support – The skeleton gives support to the body to stand and to function/move. Also it gives a shape to our body.

Protection – The internal organs are protected by the skeleton. As you see the brain inside the skull, the heart and lungs inside the ribcage.

Movement – With muscles and bones, joints the movements happen.The skeleton also stores minerals such as calcium and lipids like fats, and produces blood cells in the bone marrow.

The locomotor system is made up of the skeleton along with the skeletal muscles, tendons, ligaments, joints, cartilage and other connective tissue. These parts together allows movement.

A balanced diet will help you build healthy bones and maintain them throughout your life. Bones need sufficient calcium to stay healthy and Vitamin D helps your body to absorb calcium.

Poor bone health makes bone porous and may lead to disease like rickets, Osteopenia to the severity of Osteoporosis. You should be able to get all the nutrients you need for healthy bones by eating a balanced diet and over-the-counter supplements.

Along with good diet and supplements bones need regular exercise to avoid risk factors for bone issues like osteoporosis. Women should be more conscious about their bone health due many physical conditions. According to the studies, the level of bone loss in a postmenopausal woman increases with age. Calcium is a vital requirement for woman at every stage of life. Tuskca Calcium is a complete-care calcium supplement with added benefit of Vitamin D3. They are tasty, chewable, sugar-free tablets that contain a unique calcium citrate formula that has double the absorption compared to other calcium carbonate and calcium phosphate supplements.

As per RDA, adults needs minimum of 700 mg to 1000mg calcium a day. Adults need 10 micrograms (400 International Units or IU) of vitamin D a day. A balanced and nutritious diet can get you vitamins and minerals like Calcium, however meeting the daily requirement is a challenge for many.

It's difficult to get all the vitamin D we need from diet. Most of our vitamin D we receive from the sun when our skin absorbs it. However, you should consider taking a daily vitamin D supplement during the monsoon, autumn and winter when you cannot receive enough vitamin D from sunlight.

Common problems of the locomotor system

Some common problems seen include:

  • Arthritis - problems in joints, such as inflammation

  • Osteopenia - Osteopenia is a bone-weakening disease related to bone mineral density (BMD). It is more common in people over the age of 50, particularly in women. Certain lifestyle changes can aid in the preservation of bone density and the prevention of osteoporosis further.

  • Osteoporosis - A very common issue among women generally seen on menopause. Occurs when bones lose minerals such as calcium more quickly than the body can replace them. Bone becomes less dense, loses strength and breaks more easily.

  • Bone fractures - caused by falls or accidents and sometimes due to over weight.

  • Back pain and Neck pain, seen very commonly among working professionals, homemakers.

  • Inflammatory diseases.

  • Overuse or mechanical injuries such as tendonitis, muscle or ligament strains.

Bone health and Exercise

Physical exercise is considered as an effective means to stimulate bone Osteogenesis. Osteogenesis is the formation and maintenance of bone.

As we all know, exercise has many benefits. It helps reduce weight, strengthen muscles, bones and to keep you fit and enthusiastic. The importance of regular physical activity in building and maintaining healthy bones is perhaps less well understood. Inactivity leads to bone loss and fragility.

We would advice two kinds of emerged:

Aerobic Exercises: Easy and common aerobic exercise include walking, stair climbing, jogging. Walking alone does not improve bone mass; however it limits its progressive loss. The step aerobics group had the biggest improvement in heel, spine, and leg strength.

Weight Training: Weight training is carried out with loading lifting weights or without weights like swimming, cycling. These exercises are able to increase muscle mass and BMD (bone mineral density) only in the stimulated body regions. One can also try multicomponent exercises. Multicomponent exercises consist of a combination of different methods, they are aerobics, strengthening, progressive resistance, balancing, and dancing to increase bone mass.

Young people can boost their bone strength within few months of exercise, even if they've been sitting on the sidelines for a while.

The key is combining high-impact aerobics and strength training. In a recent study, regular aerobics gave the greatest gains in leg, spine, and heel bone density, while hip bones improved more with weight training.

Combine Aerobics and weight training exercises to build bones in the upper body and lower body. Yoga asanas also help immensely to strengthen bones, makes body flexible. The study recommends a combination of high-impact exercise and strength training for the best bone results. Calcium, vitamin D supplements are also required for strong bones.

To stay away from the above issues you need to have physical activity everyday, a good balanced diet and a daily dose of Tuskca Calcium + Vitamin D3.


bottom of page