\u201cBone is living tissue that adapts to what you ask of it,\u201d says Kelton Cullenberg, a physical therapist, running coach and co-founder and CEO of Steady State Health<\/a>.<\/p>\n Latest Videos FromFit&Well<\/p>\n \u201cWhen you load it with impact and quick changes of direction that are more than it’s used to, it responds by building more density and getting stronger over time.\u201d<\/p>\n He notes that doing three moderate-impact exercises\u2014heel drops, skater jumps and jogging in place\u2014can proactively protect vulnerable areas.<\/p>\n You may like<\/p>\n \u201c[These moves] send force up through your legs, hips and spine, which are the exact places osteoporosis tends to cause issues,\u201d says Cullenberg.<\/p>\n These exercises don\u2019t require any equipment, so give them a try during your next workout.<\/p>\n How to do three bone-building exercises<\/p>\n \u201cIf you already have diagnosed osteoporosis or a history of fragility fractures, it’s best to first get cleared by your doctor or a physical therapist,\u201d notes Cullenberg.<\/p>\n He also says that these exercises may not be appropriate for more advanced fitness levels.<\/p>\n \u201cBone only adapts to a load that is greater than what it already handles,\u201d he says.<\/p>\n What to read next<\/p>\n \u201cFor a regular runner, jogging in place is already less than a normal run, so it likely won’t add anything for their bones. If that’s you, you would need to progress to something more demanding.\u201d<\/p>\n For this routine, complete two sets of 10 repetitions for each exercise, three to four times per week. Increase to three sets and to five to seven times per week as you get stronger.<\/p>\n Cullenberg says that doing these moves nearly every day is much more beneficial than doing them a couple of times a week.<\/p>\n \u201cAnd you need to stay with it for at least a few months before your bones have made significant changes,\u201d he adds.<\/p>\n You should also be prepared to increase the challenge after a few months, if you want to continue building bone strength and density.<\/p>\n \u201cThese impact exercises should be a part of a larger routine that includes progressive strength training a couple days a week,\u201d Cullenberg adds.<\/p>\n 1. Heel drop<\/p>\n Heel Drops Exercise to Strengthen Bone – YouTube Watch On <\/a><\/p>\n How to do it: Stand with your feet hip width apart.Place your hands on the back of a chair for support if needed.Engage your core muscles.Raise your heels, coming up to balance on your toes.Pause briefly at the top.Quickly drop your heels back down.<\/p>\n Tips: \u201cThe bone benefit comes from the drop itself, that firm thud traveling up through your legs, so let gravity bring your heels down quickly rather than lowering them slow and controlled,\u201d says Cullenberg.<\/p>\n \u201cIf you lower them slowly, you’ve turned it into a calf raise, which is good for your calves but does much less for your bones. Keep your posture stacked and tall so the force can reach your hips and spine. Build the force of the drop up over a few weeks rather than going full-force on day one.”<\/p>\n 2. Skater jump<\/p>\n How to Do\uff1aSKATER JUMP – YouTube Watch On <\/a><\/p>\n How to do it: Stand with your feet hip-width apart.Hinge at your hips to push your buttocks back, keeping a slight bend in your knees.Jump onto your right foot, bringing your left foot behind you. Swing your arms to counterbalance, bringing your left arm in front and your right arm behind.Repeat on the other side and continue alternating.<\/p>\n Tips: \u201cPush off sideways from one leg and land softly on the other, letting your hip and knee bend to absorb the landing,\u201d Cullenberg advises.<\/p>\n \u201cStart with small hops close together and build the distance as you get comfortable.\u201d<\/p>\n 3. Jogging in place<\/p>\n How To JOG IN PLACE | Exercise Demonstration Video and Guide – YouTube
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