Workouts and diet tips to increase bone density and strengthen them – Times of India

Our reliability on technology has completely changed the way we work, communicate, and pass the time in the digital age. But this change has also brought about a greater tendency toward sedentary lifestyles, which can have a negative effect on bone health. Skeletal strength and general bone health are declining as a result of prolonged sitting, insufficient exercise, and bad posture brought on by excessive screen time.These behaviors, especially in older persons, can cause a decrease of bone density and raise the risk of fractures and osteoporosis.

Impact of sedentary lifestyles on bone health

Dr. Rajesh Kumar Verma, Director Orthopaedics, Joint Replacement & Spine Surgery, Marengo Asia Hospitals Gurugram, says, “Being sedentary lessens the mechanical strain on bones, which is crucial for preserving bone density. When there is no physical stress, bone resorption occurs, which weakens the bones over time by breaking down bone tissue more quickly than it can be created. Furthermore, bad posture from prolonged sitting or using a device can cause strain on the spine and other joints, which can result in problems including stiff joints and back pain.”

Diet and remedies to strengthen bones

According to Dr. Debashish Chanda, Lead Consultant, Orthopaedics & Joint Replacement, CK Birla Hospital, Gurugram “Bone health requires a diet high in calcium and vitamin D. Good sources of calcium are dairy products, leafy greens, and fortified meals; good sources of vitamin D are sunshine, and foods like eggs and fatty fish. Including foods high in magnesium, such as whole grains, nuts, and seeds, can help to maintain bone density even more.”

“Anti-inflammatory herbal medicines, such those containing ginger and turmeric, can help reduce inflammation and pain in the bones. It may also be advised to take supplements, such as calcium and vitamin D, especially for people who are susceptible to lack,” he adds.

Workouts to improve bone health

Including regular exercise in your routine is essential for keeping your bones strong and your general health. The following exercises will help strengthen your bones:
1. Weight-bearing exercises: Exercises that increase and maintain bone density include jogging, walking, dancing, and trekking.

2. Strength training: You may improve your bones and muscles by performing resistance workouts with weights or resistance bands.
3. Pilates and yoga: These low-impact workouts help enhance strength, flexibility, and balance—all of which are good for the health of the bones.
4. Tai Chi: By enhancing balance and coordination, this gentle exercise can lower the incidence of fractures and falls.
5. Swimming and water aerobics: These exercises have little impact on the joints and offer a robust physical challenge.
By integrating these habits into everyday life, people can greatly improve their bone health, reducing the negative consequences of a sedentary lifestyle and guaranteeing a more robust skeletal structure in the digital era.