🦴 Top 5 Exercises for Bone Strength After 40 (Doctor Recommended) By Dr. Kanav Padha | Best Orthopedic Surgeon in Jammu

Infographic: Bone Loss After 40

 

Did you know? After 40, bone mass declines by 1–2% every year—unless you actively work to preserve it.

1. Walking or Jogging (30–45 Minutes Daily)
Targets: Hips, spine, legs

Improves bone mass in lower body

Enhances heart and lung function

Reduces hip fracture risk

🦶 Tip: Add ankle weights or a slight incline for extra bone-building effect.

2. Bodyweight Squats
Targets: Thighs, hips, spine

How to:

Stand feet shoulder-width apart

Lower hips like sitting on a chair

Keep back straight, chest up

Repeat 10–15 reps x 2 sets

⚠️ Avoid forward knee movement past toes.

3. Resistance Band Training
Targets: Arms, shoulders, spine

Strengthens bones by resisting force

Safe for beginners or joint issues

Portable and effective

Exercises to try:

1. Shoulder press

2. Lateral band walk

3. Standing leg press

4. Stair Climbing
Targets: Hips, knees, ankles

Increases lower limb strength

Promotes balance

Builds endurance

⚠️ Use a handrail if unsteady. Avoid if you have severe knee arthritis.

5. Yoga & Tai Chi
Targets: Spine, posture, core

Enhances flexibility

Reduces fall risk

Supports mental health & stress relief

🌱 Bonus: These practices reduce cortisol, a hormone that weakens bone tissue.

Doctor’s Note

“Staying strong after 40 is not optional—it’s essential. Start with what you can do, build a routine, and never ignore pain or stiffness. As the best doctor for bone health in Jammu, I’m here to guide you.”

📣 Book Your Bone Health Consultation
🗓️ Visit Dr. Kanav Padha | Best Orthopedic Surgeon in Jammu
🏥 Govt & Private Practice | Teleconsultation Available
📞 Call: [9419226478] | 🌐 [drkanaavpadha.com]