Get Moving is an occasional series from the UNMC Center Healthy Living to promote activity and healthy living. Kristal Cavanaugh is the exercise/fitness coordinator for the center.
Most people think about building muscles when they think about lifting weights, but your bones benefit, too. Every squat, lunge and chest press signals your body to build and maintain stronger bones. The payoff? Better bone density, improved balance and a lower risk of injury.
Bone health is not complicated. Research shows that regular strength training is one of the best ways to keep bones strong, especially in the hips and spine. Just two 20-minute full-body workouts each week can help support lifelong bone health.
Want another bone-boosting activity? Try jumping. Bones respond well to short bursts of impact, so activities like jumping, hopping, skipping and even stomping up the stairs can help stimulate bone growth. When you land, your bones adapt to the force by becoming stronger over time.
Think of strength training as the construction crew and nutrition as the building materials. Protein, calcium and vitamin D all play important roles in building strong bones. A simple habit to try is asking yourself at each meal, “Where’s my protein?” and “Did I get some calcium today?”
Try one of the Center for Healthy Living’s strength-based group fitness classes, such as “Butt and Guts,” “Total Body + Strength,” “Tone, Power Pump” or “Warrior Workout,” to help build stronger bones.
Looking for more personalized guidance? Book a consultation with one of the Center for Healthy Living’s personal trainers. They can help you build strength safely and confidently while creating a plan that supports your long-term bone health.