Affinity Health, a leading provider of high-quality health coverage, delves into the top 10 exercises that can enhance and preserve the strength of bones and joints.

“As we approach World Bone and Joint Week (12-20 October), it’s the perfect time to reflect on the importance of maintaining strong bones and joints,” said Murray Hewlett, CEO of Affinity Health.

“These vital components of our musculoskeletal system are often taken for granted, yet they play a crucial role in our mobility, balance, and overall quality of life”. The good news is that there are exercises which can help strengthen bones and joints.

Weight-Bearing Exercises

The best bone-strengthening exercises are weight-bearing ones. These activities make you work against gravity, stimulating bone growth and helping maintain bone density. Walking, jogging, hiking—any activity where you’re on your feet and moving—counts.

Research suggests that individuals who regularly engage in weight-bearing activities tend to have higher bone mass than those who lead a sedentary lifestyle. Other research by the National Institutes of Health found women who participated in weight-bearing exercises had a lower risk of developing hip fractures after menopause.

Strength Training

Strength training entails building muscle by performing resistance exercises like weightlifting or resistance bands. These workouts boost the number of osteoblasts (bone-forming cells) while firming up supporting muscles around the bones.

The Centers for Disease Control and Prevention revealed that individuals who regularly participate in strength training routines experience enhanced bone mineral density in areas of osteoporosis, such as the spine and hips. Common examples of strength training exercises include squats, lunges, deadlifts and bench presses.

Tai Chi

Despite its low-impact nature, Tai Chi effectively maintains bone density and enhances joint stability. The slow, controlled movements place mild stress on the bones, encouraging bone remodelling and strengthening.

Tai Chi is also renowned for improving balance and coordination, which can help reduce the risk of falls and bone fractures.

Yoga

Yoga provides a low-impact way to improve bone and joint health. By doing poses that require balance, flexibility, and strength, yoga can help enhance mobility, reduce stiffness, and even boost bone density in areas like the spine and hips. Aligning your bones properly also helps protect them from undue stress from everyday activities.

Pilates

Pilates emphasises building core strength, improving flexibility and enhancing body awareness. It also strengthens the muscles that support the spine and hips. Pilates is low-impact and suitable for all ages.

Swimming

Although not a weight-bearing activity directly impacting bone density, swimming helps maintain flexibility and build muscle strength. Because water buoyancy reduces pressure on painful joints, swimming is ideal for individuals who suffer from inflammatory joint conditions like arthritis.

Cycling

Cycling helps strengthen muscles around your knees, hips, and ankles without straining these areas. Regular cycling also boosts cardiovascular fitness, contributing to overall well-being, and can help reduce pain in individuals with knee osteoarthritis, according to research published in the Clinical Journal of Sports Medicine.

Climbing Stars

Stair-climbing is an easy form of weight-bearing exercise. It strengthens bones in your legs, hips, and spine while boosting heart health and muscle power. The repetitive nature and weight-bearing of climbing stairs also help strengthen muscles surrounding joints. Studies have shown that regular stair climbing can increase bone mineral density, particularly in the femur, which is crucial for preventing fractures.

Jumping Rope

Jumping rope is a high-impact activity that helps build bone density. Compared to jogging, it is twice as efficient in increasing bone density. It also helps promote cardiovascular health and develop leg muscles that facilitate joint stability.

Stretching

Although stretching does not directly increase bone density, it helps maintain flexibility and prevent stiffness, improving joint movement range. Stretching before and after any workout helps reduce the likelihood of strains and sprains by promoting flexibility in muscles and ligaments surrounding the joint.

Conclusion

Mobility, balance, and overall well-being are all rooted in having strong bones and flexible joints.

As individuals age, bones lose density, while joints lose flexibility. This increases the risk of osteoporosis, arthritis, fractures, and joint pain. Regular exercise is one of the best ways to fight against the decline in bone and joint health that comes with age.

World Bone and Joint Week campaigns remind us of the importance of maintaining bones and flexible joints throughout our lives. By incorporating weight-bearing exercises, resistance training, and low-impact activities like yoga and swimming into your exercise routine, you can protect your bones and joints from the effects of ageing.

About Affinity Health

Affinity Health is South Africa’s leading health coverage provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.