Certain types of exercises and sports help strengthen bones more than others, and you will need it in the long run.

Did you know that sport can help you strengthen your bones and prevent them from becoming brittle with age? To do this you need to know the best exercises to take care of your bones, of course, because not everything you do is going to have the same effects on your body.

The Harvard Medical Journal has shared an extensive list of movements that will make it easier for us to age in the best possible physical condition and not only by managing to maintain a good percentage of muscle (which begins to decrease after the age of 30) or lower body fat, the two factors that we take into account the most.

According to experts, having good muscle mass is essential for greater strength and muscle control, but also for greater balance and coordination. These two points are basic to take care of the bones because the greater our balance and coordination, the less likely we will be to fall and suffer a fracture.

Therefore, if you need even more reasons to start getting in shape , thinking about your future health is certainly an extremely good one. Now, to do this, in addition to practicing your favorite sports or the routines that most attract your attention, you will also have to add at least some of the best exercises to take care of your bones according to Harvard.

Endurance

Classic strength exercises with dumbbells, elastic bands, or even body weight are perfect since “they are based on muscle contractions that pull the bones to stimulate them to gain volume,” says the institution. A good routine that works on your strength will work for you.

Ground activities

Going for a walk, running, dancing, playing tennis, soccer, basketball ... All sports that you do on the ground and that involve you having to support your body weight are good for your bones since the effort makes them stronger. They contrast with others such as swimming or cycling, in which it is the water or the bicycle that supports your weight.

Racket or ball sports

Sports that require sudden changes of direction , such as football, basketball, squash, tennis... are also essential. According to studies, athletes who performed this type of exercise had a higher bone density than those who, for example, did long-distance running.

High-impact routines also tend to have a greater effect on the bones, explains the magazine, but we must be careful with these because they are also the hardest on the joints and are also less recommended with age.

Finally, if lifting weights or going for a walk doesn't appeal too much to you, running may be your best choice, since the faster we go, the more we will strengthen our bones because the impact is greater than if we follow a low pace.

So now you know, if you already include some of these exercises or sports in your training, your skeleton will be taken care of. If you haven't started yet, choose what you like the most and don't delay it any longer, you will thank yourself in the future.