August 18, 2019

The Best Activities to Indulge in That Promote Healthier & Stronger Bones

Stronger Bones

Our musculoskeletal system is probably the most underappreciated support mechanism of our body. The National Center for Biotechnology Information (NCBI) proclaims that nearly 1.5 million individuals in the USA alone suffer a fracture due to bone disease. The National Institute of Health reports that around 53 million people in the United States either suffer from osteoporosis or are at a high risk of developing the disease due to low bone mass. Furthermore, the National Osteoporosis Foundation states in their recent report that one in two women, as well as one in four men, are likely to break a bone in their lifetime due to bone problems. All of this is quite an alarming picture that goes right under our noses without receiving the recognition and proper care that it deserves. The musculoskeletal system is indeed taken for granted even though it is the primary construct of our body that not only gives its proper shape and support but also allows us to carry out our daily actions and activities. Hence there is a great need to create awareness about this dire situation that we currently exist in. Through this post, we would like to bring to your attention some of the best ways through which you can start acting consciously and actively take part in physical excursions that can promote healthier and stronger bones for yourself in the future. So let’s take a quick look at them:


The National Osteoporosis Foundation ascertains the fact that dancing is indeed the most fun way to exercise as it leads to the formation of new bones and tissues that result in your bones getting stronger and more robust. It not only increases your bone density but also helps you develop balance and coordination that can prevent injuries through slipping or falling at home or at work. There are also various benefits that come with dancing such as aerobic fitness, increase muscular strength, improved conditioning for your hearts & lungs, and weight management. Plus you never get bored since there are so many variations and types of dances that you can practice such as ballet, ballroom dancing, contemporary style, hip-hop dancing, salsa, tango, tap dancing, and Zumba to name a few.


For men who simply need an excuse to play golf here are several, in fact, women should be the one to play most golf as they are more prone to developing bone diseases. Golf is a great sport and it offers you tons of benefits such as:

  • Burning calories since on average you cover 30 to 200 acres of land that results in a lot walking, and if you simply skip the golf cart, then you will cover around 5-7 kilometers on foot.
  • It is a great exercise to keep your heart healthy as well. Swinging clubs and carrying them around with yourself helps you increase your blood flow and lower the risk of having bad cholesterol running through your veins.
  • Improves your brainpower by developing nerve cell connections as well as lowering the chances of dementia. Plus it also helps improve mental alacrity and brain activity for logical functioning.
  • Reduces stress and offers you sounder sleep.
  • And of course, there is plenty of work for your hips and spine in between those 18 holes which in return makes them stronger.


Hiking is indeed a weight-bearing exercise as when you do plan to go on to your next hike, the impact of the ground hitting your feet is perhaps the first thing that you can sense. It is not as simple as taking a stroll through the park, it is a great way to explore scenic beauty around you, and get in touch with nature. Whenever you go uphill and downhill, your legs and feet feel the impact as you jam them into the ground for support. Many surgeons across the world proclaim that hiking is absolutely wonderful for improving your bone density. So plan out your next adventure on foot soon and see for yourself all the new landscapes that are waiting for your arrival to explore them.


This is another one of the best weight-bearing exercises on our list. Jogging is perhaps one of the greatest supporters for you to build stronger bones. It not only improves your cardiovascular fitness but also strengthens the muscles of your body. You end up burning plenty of kilojoules of energy and in the end, it is one of the best ways to manage a healthy weight. Jogging is also terrific on a daily basis as it has the power to improve longevity.

Racket Sports

Let it be badminton, squash, tennis, or even ping pong for that matter, all racket sports are equally identified by doctors as great for improving your bone density. From your hands, wrists, and arms toward your shoulder regions, every time you swing hard, it results in a great workout for your bones and muscles. Single matches are more preferable as these will give you a proper workout even when chasing after wild balls or fouls as they will make you run more.

Tai Chi

This ancient Chinese art of self-discipline and martial arts is serene to look at. It focuses on graceful moves that help build coordination as well as stronger bones. Many call tai-chi as meditative but in motion. Studies reveal that women who practiced tai chi for 45 minutes on 5 days of the week for a year were found to progressively improve their bone density and substantially reduced the rate of bone loss from their bodies.


This is another ancient art form and mystical science that offers you tremendous health benefits. Yoga offers you quite an extensive form of knowledge originating from present day India. It is an ocean of power that cannot be confined hence even masters and gurus of this marvelous art often portray themselves as simply students of this legendary spiritual discipline that materializes it proponents through physical and mental manifestations.

We hope this post was able to offer you some great advice as to how physical excursion and activities promote stronger and healthier bones. However, if your conditions are unfavorable then visiting an orthopedic clinic at your earliest convenience for a thorough checkup is advisable. For more questions and queries regarding the topic please feel free to let us know of your views and opinions in the comment section below.

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