The importance of improving and maintaining bone mass is an area of health research which is continuing to grow in importance and relevance worldwide. Specifically, improvement in bone mass has the associated benefits of decreased chance of injury, decreased falls risk and increased quality of life. Exercise plays an important role in bone growth with two different main groups of exercise. These types of exercises can be described as impact loading exercise and resistance training. To find our more; keep reading!
Impact Loading Exercise
- Sports such as Soccer, Netball, Rugby, Volleyball, Tennis and Track and Field
Although not a specific exercise per se, these sports provide a large degree of bone growth stimulation due to the variety of impactful movements on the joint and the body that these sports provide. Such movements include, jumping, landing, pivoting and running.
- Plyometrics/ Jumping
Plyometric or jumping exercises are popular with top athletes due to its ability to boost strength, power and agility. Exercises which involve jumping, whether it be forward, vertical or sideways are proven to increase bone density. Some of the many other benefits include: strengthening joints, improving your strength and power and improving your co-ordination and balance.
Resistance Training
- Squats
Squats can be performed in a multitude of ways: on a chair, using just your body or a traditional barbell back squat. Squats are a great for providing resistance to the muscles and bones of your lower body, thus increasing your bone and muscle mass.
- Push ups
Push ups can performed on the wall, on a bench or by the traditional way, the floor. This exercise is great for providing resistance to your hands and arms. Thus improving the strength and mass of the bones in the hand, wrist forearm and upper arm.
- Step ups
This exercise is great for loading one limb at a time. Similarly to squats, step ups increase the bone density and strength of your lower body. In addition, being able to go up stairs is an important and functional movement, thus being able to
Considerations
Please be aware that if you have been diagnosed with osteopenia or osteoporosis, the following exercises could potentially be not appropriate for your needs. If you have any questions, please consult with an Accredited Exercise Physiologist.
Start your health journey with Pivotal Motion!
If you require a physiotherapist Brisbane to develop a bone growth exercise program, or just would like to find out more about yourself and what a talented everyday physiotherapy provider can do to help, get in touch. Feel free to call the Pivotal Motion Physiotherapy team on 07 3352 5116 or book online for a hand today!