When we think about strengthening our bones, we often imagine complicated diets or medical treatments. But did you know that just a few simple daily actions can help preserve the strength of your skeleton? This is what neurochirurgist Dr. Deborah Benzil suggests, encouraging us to practice regular physical activities to keep our bones strong.
1. Gardening: a sport for everyone
Whether you’re a gardening pro or just enjoy taking care of your plants, gardening is an excellent way to strengthen your bones. Why? Because gardening requires physical work that engages your arms, legs, and even your back. Digging, planting, raking, and moving pots—these everyday actions apply light pressure to your bones. This type of exercise is particularly recommended for older adults or those who want to start a gentle yet effective physical activity.
But that’s not all! Bending over to plant or tend to your flowers also works on your balance. And since our bodies are made for movement, these micro-impacts over time are a great way to prevent fractures, especially if you’re starting to worry about the strength of your bones.
2. Walking: the classic, but so effective
Walk, walk, and walk some more! If you don’t have time to join a sports club or prepare for a gym session, walking is the perfect solution. A simple stroll around the neighborhood, a walk in the park, or even the aisles of the supermarket will do wonders for you.
In fact, walking applies moderate pressure to your bones, which stimulates bone formation. These are known as “weight-bearing” exercises, which are those that engage your skeleton, such as walking, running, or jumping. And that’s not all: walking regularly can also reduce joint inflammation and improve your posture.
3. Ball games: fun and effective
Who says sports have to be serious and monotonous? If you’re looking to strengthen your bones while having fun, nothing beats playing ball games. Tennis, badminton, basketball—whatever the sport, the important thing is that the movements associated with these games apply beneficial pressure on your bones.
This stimulates the production of calcium in your skeleton and improves the strength of your joints. Ball games are not just good for your bones; they’re also excellent for your heart and muscles. Not only will you have fun, but you’ll also reduce stress and improve your coordination.
4. Walking in water: a winning combo
If you have joint pain or are looking for a gentle yet effective activity, walking in water might just be the solution. Why? Because water provides natural resistance, which, while relieving your joints, also stimulates muscle and bone work. No need to be an expert swimmer to enjoy the benefits—just walking in a pool will help strengthen your skeleton while protecting your joints.
The resistance of water acts like a natural masseuse for your bones, boosting bone density without the strain of more intense exercises. This is an ideal activity for those who want to care for their health without risking post-workout pain.
Is osteoporosis sneaking up on you?
Over time, our skeleton naturally loses density, making bones more fragile. This phenomenon, known as osteoporosis, primarily affects women after menopause but doesn’t spare men. Osteoporosis increases the risk of fractures, and a simple fall can have serious consequences after the age of 60.
So why not start incorporating these simple activities into your daily routine now? Not only are they effective in strengthening your bones, but they also help you maintain good mobility and a better quality of life. Prevention starts with small habits that make a big difference over time.
