PODCAST | Episode 4: The value of an active lifestyle for bone health with Hadie Bahula
To enact a change in our lives, we need to take action. Newton’s first law of motion put it best that an object will remain at rest unless acted upon by an external force.
And the longer we remain at rest the quicker our bones and joints lose density and ease of mobility. This is why movement plays an integral role in ensuring our joints and bones stay strong and healthy to carry us through the rest of our lives.
To help ensure you keep your bones strong, agile, and healthy as you age, MenaCal.7™ in partnership with News24 is releasing a podcast series called ‘Strong to the Bone’ allowing you to get all the expert tips and advice to keep moving comfortably over the years.
In the fourth episode of the podcast series, podcast host Jerusha Raath from Brand Story chats, once again, with Hadie Bahula, the senior education manager for MenaCal.7™. This time they’re unpacking the value of exercise and movement for maintaining healthy bones.
Tune in below to hear Hadie's insights on the value of exercise in strengthening joints and bones and how you can add to that strength with the right supplements.
Active Lifestyle: Exercise and Bone Health
Maintaining strong, healthy bones is essential for overall well-being, and a key component of bone health is regular physical activity. Exercise plays a significant role in building and maintaining bone density, helping to prevent conditions like osteoporosis. By incorporating the right types of exercise into your routine, you can ensure your bones stay strong and resilient throughout your life.
Why Exercise Matters for Bone Health
Bone density naturally peaks in your early 20s and begins to decline with age.
Engaging in regular physical activity can help counteract this natural decline by stimulating bone formation and enhancing bone strength.
Weight-bearing and resistance exercises are particularly beneficial because they exert force on your bones, which encourages bone-building processes.
Best Types of Exercises for Bone Health
Weight-Bearing Activities:
These exercises force you to work against gravity, which helps stimulate bone growth. Examples include:
- Walking and Jogging: Simple yet effective, these activities help maintain bone density in the legs, hips, and lower spine.
- Hiking: Adds a bit more intensity with uneven terrain, further boosting bone strength in your legs and hips.
- Dancing: A fun way to engage multiple bone areas while improving balance and coordination.
Resistance Training:
This type of exercise involves using weights or resistance bands to build muscle strength, which in turn supports bone health. Key exercises include:
- Weight Lifting: Exercises like squats, deadlifts, and bench presses strengthen bones in the arms, legs, and spine.
- Resistance Band Exercises: Using bands for exercises like bicep curls or leg presses can enhance bone density and muscle strength without heavy equipment.
High-Impact Exercises:
These exercises involve jumping or bounding, which can significantly improve bone density. Examples include:
- Jump Rope: A great way to work on bone strength and cardiovascular health simultaneously.
- Box Jumps: Help improve bone density in the lower body while enhancing explosive strength and agility.
If you're new to exercise or looking to enhance your routine, start by incorporating a mix of weight-bearing and resistance exercises into your weekly schedule.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Gradually increase the intensity and variety of your workouts to keep your bones challenged and engaged.
Incorporate exercise into your daily routine and make it a fun, enjoyable part of your life. Your bones will thank you for it.
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