How can you build strong bones outside the gym?

In the national physical activity guidelines, improving bone quality is emphasized in addition to strengthening muscles. Strong bones reduce the risk of fractures and contribute to a better quality of life.

Although muscle and bone strengthening often go hand in hand, you can pay specific attention to improving your bone health. And this doesn't have to happen only in the gym!
Of course, the gym offers many opportunities to work on your health, but there are plenty of ways to build strong bones outside the gym. Varying your exercise routine can give your health a significant boost without spending hours at the gym.

Daily movement with impact

Research on which the national physical activity guidelines are based shows that movement is essential for healthy bonesEspecially impact movements, such as running, are effective. With these forms of exercise, your bones are stressed by shocks, causing the bone tissue to strengthen. Cycling, on the other hand, a popular sport in the Netherlands, has little effect on the bones because no shock loading occurs.

So, what are good activities outside the gym to work on strong bones, besides running? Here are a few options:

• Strenuous walking on varied terrain
• Burpees, from the ground or an elevated surface
• Interval training such as a group training with various exercises
• Various dance forms
• Boxing on a punching bag
• Jumping on a trampoline or with a jump rope (only do the latter if you can handle it!)
• Sports such as basketball, football, padel or tennis

It is a good idea to impactful movements in your daily to add life. Perhaps you already do this by taking regular brisk walks, but varying it with other activities can offer even more benefits.

Have you just started with these types of movements? Then start slowly, with low intensity and frequency, and build up gradually. If you have a medical condition or an increased risk of bone fractures, consult your doctor or physical therapist before starting impactful movements.

What will be your first step towards stronger bones?

Assignment to do. Think about which impactful movements you can add to your daily life. For example, start with brisk walks or try a group class. What will be your first step towards stronger bones?
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