It’s been well established that exercise can improve your body in a number of ways, including your physical strength, mental health, and longevity. What most people don’t know is that exercise can also improve your bone health and overall bone density. Let’s take a deep dive into how you can improve bone health by doing exercise regularly.
Factors for Bone Growth
Your skeletal system is a fragile system that needs to be taken care of like a newborn baby. Along with genetics, your skeletal system will be determined by the nutrients it receives through diet. Bone health is closely related to your overall health, and thus, exercise is an essential factor for a healthy skeletal system.
Exercise increases your skeletal muscle strength, which the muscles and bones are attached to. As a result of exercise, the stress from muscle contraction is applied to the bones and creates a stimulus for bone growth. Also, exercise increases blood volume and improves blood flow to the bones, strengthening bone density over time. Finally, exercise helps to reduce bone breakdown, which is caused by a hormone called IGF-1.
What Types of Exercise Promote Bone Density?
It doesn’t matter if you exercise with lightweight training on a daily basis or run nonstop for hours, any form of regular exercise will help you to improve bone health with varying effects. The more intense the activity, the faster the effects will be seen. For instance, jumping on a trampoline will help you improve bone density more quickly than doing a light yoga routine. Let’s look at some great examples of exercise that contribute to the improvement of your bone health.
Weight lifting is an excellent form of exercise that helps to improve bone health. While you lift weights, you create a significant amount of impact on your bones, which stimulates your bones to grow naturally. Additionally, weight lifting is an effective way to strengthen the muscles in your body, which also helps maintain high bone density.
It’s been proven that a combination of resistance training and aerobic exercise is the most effective way to stimulate bone growth. If you want to maintain high bone density, combine weight-lifting with running, walking, or jumping rope. When you begin a new weight-lifting program, start with a low weight and then gradually increase the weight each week.
Running is another great way to stimulate bone growth. When you run, you put pressure on your skeletal structure, which releases bone-growing hormones and causes bone-regulating factors to move through your bloodstream. Over time, running causes your bone density to improve and become stronger. For best results, run for 20 to 30 minutes on a daily basis.
Jumping rope is another excellent way to stimulate bone growth. The main reason jumping rope is effective is because it increases your heart rate and causes your body to produce a significant amount of pressure on your bones. Due to the high impact nature of jumping rope, it can be a great form of exercise for growing bones, along with strengthening weight-bearing muscles. However, you should be careful when jumping rope because fast movements can cause injuries to your bones.
For healthy bone growth, avoid performing jumping motions that are too fast and high. As you jump, it’s essential to keep your knees soft, and your arms should be relaxed. For best results, jump in place, and avoid jumping motions that go over your head.
To increase your bone density, you need to do regular exercise. While it may seem difficult to start a new exercise program, the results will be worth it in the end. You can stimulate bone growth by running, jumping rope, or lifting weights. Doing a combination of all three will create a significant amount of impact on your bones, which will stimulate natural bone growth and healing.
Reaching your fitness goals is never easy, which is why you need guidance from someone who knows how the body works and how you can say fit and healthy. The Fit Factor offers one-on-one training as well as custom fitness programs to help you achieve those goals. Book a complimentary consultation today, and let’s start figuring out your fit factor.
Chad has been my personal trainer for over 10 years. He is very dedicated and resourceful as a trainer. I would highly recommend Chad. He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.
I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.
I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.
When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!
I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!
Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!
I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!
I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!