Are you serious about preventing osteoporosis and building strong bones?
At Suvidha Rehab Hospital, we believe that keeping your bones healthy is about more than just drinking milk, it’s also about staying active. Our bones are living parts of our body that are always changing and repairing themselves. The idea is simple: when you put pressure on your bones, they get stronger. When bone cells feel this pressure, they become denser and healthier.
Here are six key tips from our physiotherapists to help you gain bone strength and lower your risk of painful fractures:
This is the foundation of strong bones. Weight-bearing means any activity where you are standing and your bones are supporting your weight, forcing them to resist gravity.
| Action | Why It Works (Wolf’s Law) |
| Walk, Jog, or Stand More: | The simple act of carrying your body weight sends “build” signals to your skeleton. Avoid prolonged sitting or lying down! |
| Try a Weighted Vest: | For an extra challenge, our physios love this tip! Wearing a vest that is 5-10% of your body weight simulates extra loading. This small addition can lead to significant bone density increases over a year. |
Your muscles are attached to your bones. When you lift weights or use resistance, your muscles pull on the bone, stimulating a powerful bone-building process. This is not just for bodybuilders it is crucial for bone health!
Focus on compound movements that engage the largest muscle groups.
| Exercise | Focus Area |
| Bodyweight or Weighted Squats | Hips, Spine, Legs (The biggest bones in your body!) |
| Weighted Lunges | Hips and Lower Legs. Great for balance and single-leg loading. |
Leg Press | Thigh and Hip Loading.
Overhead Press | Shoulders and Upper Spine.
Rows (Bent-Over) | Back and Core. |
Physio’s Note: If you are new to strength training, please consult a professional at Suvidha Rehab to learn proper form. Technique is key to building bone safely and preventing injury.
Your diet supplies the raw materials. Focus on these three core nutrients:
Certain lifestyle factors actively resorb (break down) bone. Reduce or eliminate these to stop the bone density drain:
Hormones are powerful messengers for bone cells. A significant drop can trigger rapid bone loss.
For people with very low bone density (osteoporosis) or those who have already suffered a fracture, specialized medications like Bisphosphonates can play a critical role.
This is a step to take only after consulting a doctor or endocrinologist. They will determine if the benefits of fracture reduction outweigh the small, associated risks.
Important Tip from Suvidha Rehab: To stop fractures from happening, it’s important to make your body stronger. Start doing weight-bearing exercises and strength training today. If you need a special exercise plan just for you, contact our physiotherapists to help you get started safely!
