Wellness@Work : How to boost bone density on your lunch break
If you're on a break and want to sneak in some weight-bearing exercises, here are a few quick and effective ones you can do without any equipment.
By Michelle Ryan
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Weight-bearing exercises pack a bunch of benefits into just a few moves. They stimulate bone growth, increase bone density, and improve overall strength and balance, which can reduce the risk of fractures and falls. These exercises also contribute to better cardiovascular health, muscle strength, and overall physical well-being.
They can also help boost your metabolism, improve your mood and clarity, and strengthen your core and stabilizer muscles, which help you complete everyday movements (walking, standing up, or climbing stairs) with ease.
If you're on a break and want to sneak in some weight-bearing exercises, here are a few quick and effective ones you can do without any equipment:
Standing Weight-Bearing Exercises
- Bodyweight squats. Stand with feet shoulder-width apart. Lower down like you're sitting in a chair, then stand back up. Do 10 to 15 reps.
- Lunges. Step forward with one foot, lowering until both knees are at 90-degree angles. Push back to standing and switch sides. Do five to 10 reps per leg.
- Calf raises. Stand tall, then lift your heels so you're on your toes. Hold for a second, then lower back down. Do 15 to 20 reps.
- Marching in place. Lift your knees high while pumping your arms. Do for one to two minutes.
- Wall sit. Slide down a wall until your thighs are parallel to the floor. Hold for 30 seconds to one minute.
- Step-ups (if you have stairs nearby). Step up with one leg, then the other, and back down. Alternate legs for 10 to 15 reps each.
- Balancing on one leg. Your ability to balance on one leg for more than 20 seconds is a good indicator of your health. Stand near your desk or chair for support and lift your leg to a 90-degree angle or as close as possible. Aim for 20 seconds on each leg but gradually increase the time.
About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.
