How functional exercise helps bone health

If we do not keep fit, both your bone health and functional ability will decrease with age and affect quality of life; there are certain exercises strengthen the muscles appropriate to everyday life.

On the whole, this will involve posture control and the wherewithal to carry out such daily activities as bending, lifting, and carrying without undue stress.

Functional training needs to ‘mimic’ the muscles in their everyday actions, such as standing, walking, climbing and descending stairs, or rising from a chair unaided. There is also a crucial need to offset Osteoporosis by building bone mineral density, using weight-bearing exercise.

Exercises for better bone health

Multi-function exercises, such as push-ups and squats (dead lifts), are a good solution:

Push Ups

Push Ups

Dead lift

Dead Lift

These two exercises alone will work the following parts of your body:

  • Erector Spinae Erector Spinae
  • Pectorals Gluteals
  • Deltoids Abductors
  • Triceps Adductors
  • Biceps Quadriceps
  • Rhomboids Gastrocnemius
  • Latissimus Dorsi

Furthermore, Basic squats and push-ups are particularly good for people who have to avoid high impact movement, and both are highly adaptable.

It worth knowing that Exercises must be balanced to avoid injury and problems in later life. Tight sternomastoid muscles, for example, could give rise to tension, migraines, and headaches. The rotators are often forgotten about, but training these muscles can be a real benefit to minimizing mobility problems in later life.

An appropriate stretching programme should always follow exercise, even walking. If we do not stretch on a daily basis, we lose the ability to be flexible. Tight hamstrings are one of the most common causes of backache, causing the pelvis to tilt so that the normal curve in the back is lost. Tight pectorals can lead to ‘dowager’s hump’, often affecting the elderly.

With functional training should be started by the age of thirty-five, but starting at any age will give benefits. An exercise professional can give guidance on suitable programmes for every ability.

Kathleen Turnbull: BA Hons BAWLA AoR FHT CNHC CIMSPA