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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.
Synopsis
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
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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.
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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.
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Reduces the Risk of Fractures
Strong bones are less susceptible to fractures, especially from falls, which are a major concern for older adults.
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Improves Muscle Strength and Balance
Stronger muscles offer better support to the bones, improving balance and coordination, and further reducing the risk of falls.
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Lowers Inflammation
Regular exercise can help reduce chronic inflammation, a contributing factor to bone loss.
Tailoring Exercises for Different Age Groups
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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.
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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.
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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
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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.
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Start slow and gradually increase intensity
Begin with low-impact exercises and gradually increase the duration and intensity as your fitness improves.
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Find activities you enjoy
Consistency is key, so choose bone health exercises you find fun and engaging to ensure long-term adherence.
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Incorporate variety
Include a combination of weight-bearing, muscle-strengthening, and flexibility exercises in your routine for well-rounded bone health benefits.
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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
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Maintain a Healthy Diet
Include calcium and vitamin D in your diet, as they are essential nutrients for bone health.
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Maintain a Healthy Weight
Excess weight can put extra stress on your bones.
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Avoid Smoking and Excessive Alcohol Consumption
These habits can weaken bones and increase the risk of fractures.
Foods that Promote Bone Health
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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.
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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.
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Nuts and Seeds
Almonds and sesame seeds are also rich in calcium content and must be included in the diet.
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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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