Does Calisthenics Increase Bone Density

Bone density is a direct measure of your bone health, and exercising, among other things, can help improve both.

However, not all exercises have the same impact on your bone, with bodyweight exercises workouts said to be more effective for the purpose. But does the same hold true for calisthenics? 

Read on to find out!  

Can Calisthenics Help Increase Bone Density?

Your bone density can depend on different factors, including the physical activities and exercises you perform. In this regard, it’s generally known that calisthenics may help improve bone density by stimulating the bones.

This stimulation typically results from the strength training that calisthenics exercises help you achieve. In other words, you use your own body weight to offer resistance to your whole body (hence, calisthenics is also referred to as a type of resistance training), which inflicts mechanical stress on your bones.

Your bones, in response to this stress, trigger a certain adaptive response, which ultimately results in improved bone health and density. Not only that, but calisthenics exercises can also increase your bone strength, making them better equipped to handle the pressure put on them.

In fact, calisthenics can be a good way to reverse age-related bone loss, especially in the early stages. Consequently, it may help reduce the chances of developing osteoporosis and other bone health-damaging conditions.

However, people who are already suffering from osteoporosis are better off doing specific calisthenics workouts that target improving bone mass and overall health.

What Exercises Increase Bone Density?

Calisthenics workouts are quite diverse, including a variety of pushing and pulling exercises that can help improve bone growth, bone mineral density, and your fitness levels. As such, here are some exercises you can try:

1. Squats

Squats are one of the most effective compound exercises that target multiple muscle groups and joints, especially in your lower body. Performing proper squats can be a good way to put mechanical stress on the bones of your legs, hips, and lower back for increased bone growth.

2. Lunges

Lunges are weight-bearing exercises that can engage the bones and muscles of your lower body by putting your body weight on the bones of your hips and legs to improve bone density.

3. Planks

Now, planks may not contribute directly to bone density and mass, as they are a form of isometric exercise that engages the core muscle groups. In other words, they help contract large muscle groups without moving the surrounding joints. 

However, doing planks can be a good way to enhance your overall body stability and balance and encourage proper posture, thereby resulting in better bone health. And this may reduce the risk of bone damage, especially from injuries like fractures.

4. Push-Ups

Push-ups or press-ups are one of the best exercises you can do to achieve a strong core as well as increase bone strength in the arms, shoulders, and chest.

5. Pull-Ups

Much like push-ups, pull-ups can engage the muscles and bones in the chest, shoulders, and upper back for increased muscle mass and density.

Is Calisthenics A Weight-Bearing Exercise?

You may have already heard that weight-training exercises, i.e., exercises that make your body support its weight, especially against gravity, help build endurance and bone density. And that is exactly the case with calisthenics exercises mentioned above. 

In hindsight, they ‘challenge’ the bones to grow stronger and adapt to the stress placed on them. Hence, calisthenics can be beneficial for both young people who are still growing as well as adults who want to build and maintain bone strength.

Do Weightlifters Have High Bone Density?

With so much being said about weight training improving bone density, some of you may be wondering that people like weightlifters have higher bone density. And you’re not totally wrong, as studies suggest that lifting weights can indeed help with bone density, especially when paired with high-impact activities like jumping, hurdling, volleyball, etc.

In fact, this study also suggested that women who include jumping and weight lifting in their workout saw a 2% increase in spine density in a control group. Moreover, women who perform bodyweight training focusing on both their lower and upper bodies tend to benefit the most.  

However, it’s important to remember that weight lifting or training alone may not be as effective as is the case with low-impact activities like swimming or bicycling.

Does Muscle Training Increase Bone Density?

You may have noticed that most of the workouts mentioned above also impact your muscles. So, can muscle training increase bone density along with muscle strength? Yes, it can!

When the muscles get engaged during strength or resistance training, they pull on the tendons, which then pull on the bones. And the bone cells start adapting to the pressure, which gradually results in improved mineral content and density.

What Are Some Other Things You Can Do To Improve Bone Density?

One of the most important things you can do to improve your bone density is to ensure proper nutrition rich in calcium and vitamin D. This is especially important with an ageing body as its bone-building capability declines. And the same is true if you’re at risk for conditions like osteoporosis.

While calcium is the crucial building block of healthy bones, vitamin D can help your body absorb maximum calcium from food sources. On that note, some of the best foods for increasing your intake of calcium and vitamin D include:

• Dairy like milk, cheese, and yoghurt
• Green leafy vegetables like broccoli, spinach, and kale
• Fish and seafood like salmon, tuna, crabs, and shrimp

Final Words

It’s crucial to keep in mind that bone density depends on other key factors like hormone levels, food habits, and overall lifestyle. 

So, it’s in your best interest to consult a healthcare professional to decide the best route for increasing your bone density. Likewise, always seek guidance from a qualified trainer to ensure that you’re working out properly.

See you next time!