Is Weight Bearing Exercise good for your Aging Bones?
                     DR. 
SUNIL  
RAJAN
Head of Department
Apollo Institute of Orthopaedics, 
Apollo  Hospitals, Indore
M.S Orthopedics,
Specialization: Joint Replacement 
Surgery
Is Weight Bearing Exercise good for your Aging Bones?
Ageing bones are a natural process. The strength, density and growth along with calcium 
and mineral content of the bone is bound to diminish with ageing. 
Exercising as we know for muscles, is also beneficial to the bones to some extend and can 
help in maintaining a healthy bone. And obviously, inactivity causes bone loss.
Ageing, coupled with other factors, like diseases and medications are bound to make your 
bones weak and fragile over a period of time. Osteoporosis is a common such ailment, 
which causes thinning of bones and a tendency to of the bone to break easily. This almost 
curbs the independence of a person and has to spend life very carefully and dependently. 
This is more common in elderly people and women after menopause.
Exercise is equally important 
for the bones as it makes 
them stronger. Exercise may 
not give bone growth in case 
of older people but it surely 
strengthens it. Calcium and 
vitamin D has to be 
supplemented naturally or 
otherwise and has to be 
taken in appropriate quantity 
for bone health. Regular 
exercise builds more bone 
during our younger days and 
helps them to stay strong 
and dense when we grow 
older too. Moreover 
exercising also improve our 
balance and coordination, an 
important factor when we 
grow older.
Two kinds of exercise can benefit the bones the most 1. Weight bearing exercise and 2. 
Strength training exercise. Improving bone strength is very bone specific, just like walking 
will not strengthen wrists. Stretching exercises and strengthening exercises can help in 
lessening spine slumping in old age and other postural problems due to wear and tear of 
bones.
Weight bearing exercise: 
Some weight bearing exercises are jogging, skipping, walking and climbing stairs. There are 
many  sports that come under the category of weight bearing routines. 
Weight bearing activity is an activity that your body does against the gravitational pull. 
Higher impact activities like jogging and skipping increases the weight on bones and 
provides more bone strengthening benefits. These exercises can help in maintaining bone 
mass and density after it has stopped growing. 
Strength-training exercises:
These exercises put resistance to the muscle movement to make the muscles work harder 
but these exercises are also beneficial to the bones for making them stronger and increase 
their building capacity. These exercises are done with the help of weight machines, free 
weights and body weight exercises. 
Starting a bone health 
program is a very ideal 
routine for people growing 
older. A 30 minute regimen 
for four days a week would 
be ideal. The program need 
to be lined with activities 
you enjoy doing. 30 minutes 
can be done at a stretch or 
in short intervals. The best 
way to start up such a 
program is with a brisk 
walks of 10 minutes for 
three times a day. We need 
to mix up exercises for 
strengthening our bones 
and muscles and also 
exercises that increase 
flexibility and balance. 
A balanced calcium rich diet, healthy lifestyle and adequate Vitamin D is a must for a fracture 
free, healthy bone life. 
Even after all these precautions if you have any bone trouble you can always consult the 
best known orthopedic surgeon in the whole of Indore and surroundings - Dr. Sunil Rajan. 
He is a pioneer in bringing many technology advancement and techniques to Central India in 
the field of orthopedics.
Stay healthy, stay strong.
The Best knee replacement surgeon in Indore, Dr Sunil Rajan, is now ready to take Knee 
surgery to new heights with the introduction of minimally invasive surgery into Knee 
replacement surgery. Dr Sunil Rajan the best Orthopaedic surgeon in Indore has brought 
into his treatments many new techniques and advancements giving patients a huge relief 
by making the surgery more efficient and highly successful. Dr Sunil Rajan has been 
instrumental in introducing many firsts in Joint replacement surgery like Day care 
Replacement surgery. This proactive vision has made him the best Knee Specialist in Indore 
in terms of success rates. Book an appointment today call now us on 9826200015 for more 
information.
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https://www.drsunilrajan.com/contactus.htm
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