12 Exercises You Can Do from Home to Strengthen Leg Bones
We all know that exercise is important for our overall health, but did you know that weight-bearing exercise is critical for bone health? Harvard Health explains that “bone strength starts to decline . . . at an average rate of 1% per year after age 40.” It then shares the disturbing truth that over 10 million Americans suffer from osteoporosis—a disease characterized by weak or porous bones. Further, another 43 million are in danger of having osteoporosis. When our bones become weak and brittle, they are more prone to breaks.
However, the news isn’t all bad. According to the Royal Osteoporosis Society, “Bones stay strong if you give them work to do,” and “the best way to keep bones strong is to do both weight-bearing impact and muscle-strengthening exercises.”
That’s why exercises to strengthen our bones are so crucial, and if we get used to doing these from an early age, it will seem easier to do as we grow older. But even if you have never done any of these exercises, don’t worry! It’s never too late to begin a regimen of caring for your bones. Below are 12 exercises you can do from home that will help strengthen the bones and muscles in your legs. As always, when starting a new exercise routine, check with your doctor, especially if you already have osteoporosis or any underlying conditions. But once you get the green light, try a mixture of these exercises every day.
1. Squats
Squats are very simple to do, and you can do them anywhere. I like to get some in when I’m waiting for coffee to brew, when I’m brushing my teeth, or anytime I have a couple extra minutes. WebMD explains that “the movement strengthens your tendons, bones, and ligaments around the leg muscles” and contributes to more stability in your knees. Learn how to do a good squat here.
2. Step Ups
This movement often uses a step platform or an actual step, if you can do so safely. Keep your back straight, then simply step up with one foot and then the other. Then step back down with one foot and then the other. Check out this graphic for the proper technique. Once you progress, you can even add hand weights.
3. Lunges
Lunges target numerous muscles and are easily done anywhere you find space. There are many types; check out this site for how to do each.
4. Calf Raises
Calf raises strengthen the bones in your lower leg and are very easy to do.
All you need is a wall. With your hands on the wall, lift one leg and roll the foot you’re standing on until you’re standing on the ball of your foot. Do 10-15 times, then switch legs. If you’re unsure how to perform these, check out this quick video.
5. Jumping Jacks
Jumping jacks are usually considered a high-impact exercise, which makes them a great addition to some of the low-impact exercises mentioned here. This is one of the exercises that many of us loved as kids. But they’re not just for kids; they’re actually great for adults. Give yourself some space, and jump away! If you’re unsure how to do these, check out this site.
6. Jump Rope
Here’s another high-impact exercise, and of course for this you need a jump rope. You will probably want to do these outside or in a room with lots of space and a high ceiling so you don’t break your ceiling fan or knock things off shelves. Start by jumping for a few minutes and see how long you can work up to.
7. Single-Leg Balance
This is exactly what it says it is—balancing on one leg to build strength in that leg. Experts say to balance on each leg for 30 seconds, if possible, six to eight times, while resting in between. As you progress and build strength, try with your eyes closed or even try standing on a cushion to help foster balance. Keep a wall nearby so you can catch yourself if you lose your balance.
8. Side-Leg Raises
Similar to the single-leg balance, side-leg raises are exactly what the name implies—moving or lifting one leg to the side. You can either do them standing, in which case you would balance on one leg and move the other out to the side, or you can lie on your side and lift one leg up. Do each repetition 10-15 times and then switch legs.
9. March in Place
Let yourself go and feel like a little kid as you do this one! You can even stamp out the frustrations of the day. Literally march in place, while keeping your back straight and moving your arms in a straight line, while lifting your knees high. If you need a quick tutorial, check out this video.
10. Small Hops
Similar to jump rope, simply hopping in place will help build the same muscles and strengthen bones. And you don’t need a jump rope!
11. Resistance Band Leg Presses
Head to your favorite sports store and purchase a couple strengths/colors of resistance or exercise bands. Studies have shown that people who used these bands showed improvement in bone density. There are many great exercises you can do with different strengths of bands. If you need suggestions, check out this video.
12. Wall Sit
Wall sits are basically squats against a wall, and they are great for balance and strength. The Cleveland Clinic explains that not only do they increase strength, but they help lower blood pressure, improve your posture, and burn fat. For detailed instructions on how to perform them, visit the Cleveland Clinic site.
At Performance Inspired, we care about you and your health. Take some time every day to add some of these exercises into your routine. You can even make them a fun activity to do with your kids. In just a short time, you will build up strength in your legs, and hopefully this increased strength will prevent future fractures.
