Building Strong Foundations: Maximising your bone strength
At Kinetic Sports Physiotherapy our Physiotherapist’s run Bone Health exercise
classes. These classes are fantastic for anyone hoping to prevent bone health issues or
for those aiming to reverse osteopenia/osteoporosis changes.
Bone health is an important part of general health. Bones are flexible yet strong for movement and protect vital organs. Maintaining healthy bones requires adequate levels of calcium, Vitamin D and exercise. Protein is also essential for muscle development and strength to support staying active. Our bones need a specific amount of impact or strain placed upon them each day and certain types of exercise make a difference. Evidence-based exercise programmes must include the following:
1. Weight-bearing exercises
What is it? Exercise done on your feet so you bear your own weight which jolts bones rapidly and firmly. Bones get stronger through compressive forces. Examples include: stomping, jumping, jogging, skipping, basketball, netball, tennis, dancing, impact aerobics, and stair walking. These movements ensure your bones bear the additional loads they require and stimulate your bones to maintain or improve their density.
2. Muscle strength exercises
Muscle strength exercises involve using hand and ankle weights and gym equipment such as training with weights that progress in intensity over time. This combination of muscle and bone strengthening is essential for maintaining balance and preventing falls, especially as we age..
3. Balance exercises
Balance and mobility exercises can help reduce falls which often lead to fractures. Half of all falls occur around the home and approximately a third of people over 65 fall each year. Preventing falls is important for bone health to help prevent fractures.
Balance exercises can include; standing on one leg, tandem walking, standing on one leg while throwing and catching a ball.
Interested in a specialized strength program for YOU? We can help. Book in today- we can see you in our clinic where we are following all government guidelines. If you have any questions or would prefer a telephone consult, contact our clinic and we can work our what is best for you.