Strengthening humerus bone density with five exercises
What's the story
Keeping our bones strong is key to staying healthy and active, particularly as we get older.
The humerus bone, found in the upper arm, plays a crucial role in many everyday tasks and movements.
In this article, we will look at five effective exercises to increase the density of your humerus bone. This not only helps prevent fractures but also improves upper body strength.
Weight-bearing
Weight-bearing workouts for bone health
Weight-bearing exercises, including push-ups, are crucial for stimulating bone growth and increasing density.
These exercises involve various muscle groups, which apply force to the humerus bone. This force signals the bone to adapt, resulting in increased strength over time.
For beginners, knee push-ups are an excellent option. And as you gain strength, transitioning to regular push-ups will provide even more benefits for humerus bone density.
Resistance training
Resistance training enhancements
Adding resistance training to your workout routine can make a big difference in your humerus bone density.
Dumbbell exercises such as bicep curls and tricep extensions not only work out your arm muscles but also apply healthy stress to your bones.
Begin with lighter weights, ensuring good form, and slowly raise the weight as you get more comfortable.
Pilates
The power of pilates
Pilates exercises aren't just great for toning your core and enhancing your posture; they can also contribute to stronger bones.
Moves like the pilates press, which involves pretending to press a heavy weight overhead without using actual weights, provide a surprisingly intense workout for your arms and shoulders.
This movement creates a beneficial effect on the humerus bone, all without the need for external weights.
Yoga
Incorporating yoga poses
Yoga isn't only for flexibility, some poses are great for strengthening your bones as well.
Weight-bearing poses like Downward-Facing Dog or Adho Mukha Svanasana are great for strengthening your humerus bones as they make your arms and shoulders bear the weight of your body.
By practicing these poses regularly, you can improve your muscle tone and bone density at the same time.
Swimming
Swimming: A gentle approach
Swimming is a low-impact exercise that's gentle on joints but surprisingly effective in building upper body strength, including that of the humerus bone.
This is because moving in water creates resistance that helps strengthen and tone your muscles.
Freestyle strokes or backstrokes are particularly good at engaging these areas without putting undue stress on them, making swimming an ideal exercise for all ages.