<\/p>\n This is particularly important for women, according to certifed personal trainer Sarah Best<\/a>, founder of FindurFit UK<\/a>. \u201cAs we age, the decline in estrogen can mean bones are less dense, more brittle and prone to osteoporosis,\u201d says Best. \u201cThis can lead to bones easily fracturing and breaking if we fall, especially the hips and wrists.\u201d<\/p>\n You may like<\/p>\n I had seen Best post a video of bone-strengthening exercises, so I got in touch to find out more.<\/p>\n \u201cAlong with a diet rich in calcium and vitamin D, we can use \u2018bone-bashing\u2019 exercises to strengthen them,\u201d says Best.<\/p>\n \u201cYou don’t need to do these exercises all together, but it\u2019s important you include them in your fitness routine. I would say five minutes of \u2018bone bashing\u2019 three times a week alongside strength training would help to make a difference to your bone health.<\/p>\n \u201cTry to land with a thud in the jumps for maximum benefit. Of course, you may need to build up to this!\u201d<\/p>\n New to exercise? Best has the following advice when it comes to trying her bone-strengthening moves: \u201cI would say heel drops, single leg hops and skipping are a good place to start if you are a beginner, as these will help to stimulate bone tissue. You could try 30 seconds of each exercise and then repeat three times.<\/p>\n \u201cFor the upper body\u2014particularly the wrists which are prone to fracture\u2014planks, push-ups, either against a wall or on an elevated surface, or knees for a beginner, as well as bear planks are effective.<\/p>\n \u201cYou can build up to harder exercises like drop jumps, broad jumps and pike push-ups over time as you get stronger.<\/p>\n \u201cIt\u2019s also important to work on building muscle to support the skeletal system\u2014the bones, cartilage, ligaments and joints that support the body and help it move\u2014with a variety of functional movement patterns such as squats, lunges, push exercises such as bench press, and pull exercises such as biceps curls.<\/p>\n \u201cUsing weights, bodyweight and resistance bands are ways you can add lean muscle mass. You don\u2019t need fancy equipment\u2014just a mat and some dumbbells and you are ready to go. That\u2019s exactly why I created Fitness Bites<\/a> \u2013 short, effective workouts you can do at home designed for busy 40-plus women who want to build strength, look after their bone health and thrive in midlife.\u201d<\/p>\n Shop jump ropes<\/p>\n When publishing this 10-minute jope rope workout earlier in the year, we discovered that beaded jump ropes are best for beginners. I\u2019ve also included a link to the weighted Crossrope jump rope I tried<\/a> earlier this year.<\/p>\n \n <\/a><\/p>\n Champion Sports Classic Beaded Jump Rope<\/p>\n The most popular beaded jump rope on Amazon.<\/p>\n \n <\/a><\/p>\n Crossrope AMP Jump Rope Set<\/p>\n
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