Aging can come with many changes, but it doesn’t have to mean your bone health has to decline. Your bone health, skin, mind, and body as a whole don’t have to age the way you think it does. There is a better way!

You can combat some of the effects of aging with regular exercise and improved plant-based eating. 

This article isn’t about plant-based diets though. You can read more about that here, however, if you’d like. 

I want to take a moment to talk to you about your bone health and how exercise can improve your bone health which will improve the way you age. 

Strength training will improve your bone health and the aging process.

Strength training will improve your bone health and the aging process.

For bone health, the most important exercise you can do is strength training.  Harvard Health, “Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone.” Learn more.

No, we aren’t talking about you having to lift 100 lbs. 

You don’t have to “bulk up” or join Cross-Fit either. 

You need resistance. To improve your bone health, you need to engage your muscles regularly. How you do that can vary in multiple ways. 

Not only can regular strength training improve your bone health, but it can also impact and improve your aging patterns as well!

That’s right!

That can mean improved skin health, improved brain function, and feeling better at 80 than you did when you were 20!

10 Exercises for Home or the Gym to Improve Bone Health:

1. Squats

Where can this exercise be performed: You can perform this exercise Anywhere!

What resistance can be used: You can use bodyweight, bands, kettlebells, dumbbells, or a squat rack or machine at your local gym as resistance when you are doing this exercise. 

2. Leg Press

Where can this exercise be performed: You can perform this exercise at your local gym. 

What resistance can be used: This exercise uses resistance through a lever system. 

3. Bicep Curl

Where can this exercise be performed: You can perform this exercise Anywhere!

What resistance can be used: You can use cans of soup, a gallon of water, bands, kettlebells, or dumbbells at your local gym as resistance when you are doing this exercise. Get creative!

4. Tricep Extension

Where can this exercise be performed: You can perform this exercise Anywhere!

What resistance can be used: You can use cans of soup, a gallon of water, bands, kettlebells, or dumbbells at your local gym as resistance when you are doing this exercise. Get creative!

5. Chest Press

Where can this exercise be performed: You can perform this exercise almost Anywhere!

What resistance can be used: You can use cans of soup, a gallon of water, bands, kettlebells, or dumbbells at your local gym as resistance when you are doing this exercise. Get creative!

You can find out more about how to perform this exercise on the floor in your living room here. 

6. Push-ups

Where can this exercise be performed: You can perform this exercise: Anywhere!

What resistance can be used: All you need for resistance when you perform this exercise is your own body weight. It’s that simple!

7. Hamstring Curls

Where can this exercise be performed: You can perform this exercise at your local gym. 

What resistance can be used: This exercise uses resistance through a lever system. 

Improve your Bone Health with Mind Muscle Memory

8. Deadlifts

Where can this exercise be performed: You can perform this exercise Anywhere!

What resistance can be used: You can use cans of soup, a gallon of water, kettlebell, or dumbbells at your local gym as resistance when you are doing this exercise. Get creative!

9. Shoulder press

Where can this exercise be performed: You can perform this exercise Anywhere!

What resistance can be used: You can use cans of soup, a gallon of water, bands, kettlebells, or dumbbells at your local gym as resistance when you are doing this exercise. Get creative!

10. Row

Where can this exercise be performed: You can perform this exercise Anywhere!

What resistance can be used: You can use cans of soup, a gallon of water, bands, kettlebells, or dumbbells at your local gym as resistance when you are doing this exercise. Get creative!

As you can see, most of these exercises can be done anywhere you would like. Your home, the park, the gym, or in your office on a lunch break!

You can also be very creative when it comes to the resistance you choose to use. You don’t have to have access to a bunch of machines and weights to strength train to improve your bone health.

M3 is here to guide you to better bone health!

M3 is here to guide you to better bone health!

You don’t have to do this alone. Did you know that you can find videos to show you how to do these exercises, and many others, on our YouTube channel?

That’s right! 

There are videos, just like the one above to show you how to do a number of these exercises and others to improve your bone health. You don’t have to navigate the journey to improved aging alone. 

Need more help? Contact us today!

If you need more than videos to help you navigate your journey to improved health, contact us today. Our team can help you develop a strength training program that can fit your needs in every way!

Stop waiting!

It’s time to take back control and start working toward better bone health!