Top 3 Body Weight Exercises for Strong Bones in Women Over 35

Why Strong Bones Matter

As women age, maintaining bone health becomes crucial. After 35, bone density can decrease, leading to a higher risk of fractures. But, there is good news. Regular exercise can help keep bones strong.

Body weight exercises are especially effective. They are simple and require no special equipment. You can do them at home or anywhere you like.

Benefits of Body Weight Exercises

Body weight exercises offer many benefits. They improve strength, balance, and flexibility. These exercises also boost bone health by putting stress on the bones. This stress encourages bones to grow denser and stronger.

Let's explore the top three exercises that can help you maintain strong bones.

1. Squats

Squats are a fantastic exercise for building strength in the legs and hips. They also help improve balance. To do a squat, stand with feet shoulder-width apart. Lower your body as if sitting back into a chair. Keep your chest up and knees over your toes. Then, return to standing.

Start with a few reps and gradually increase as you get stronger.

2. Push-Ups

Push-ups strengthen the upper body and core. They are great for bone health in the arms and shoulders. Begin in a plank position with hands under your shoulders. Lower your body until your chest nearly touches the floor. Push back up to the starting position.

If a full push-up is challenging, try starting on your knees.

3. Planks

Planks build core strength and stability. A strong core supports your spine and improves posture. To perform a plank, lie face down and lift your body onto your toes and forearms. Keep your body in a straight line from head to heels.

Hold the position for as long as you can, gradually increasing the time as you build strength.

Tips for Success

Consistency is key. Aim to include these exercises in your routine at least three times a week. Always focus on proper form to prevent injury. Listen to your body and rest when needed.

Consider joining a class or finding a workout buddy for motivation. It's more fun and helps keep you accountable.

Conclusion

Body weight exercises are an excellent way to maintain bone health in women over 35. Squats, push-ups, and planks are simple yet effective. They require no equipment and can be done anywhere.

Start today and enjoy the benefits of stronger bones and a healthier body.