5 Bone Strengthening Exercises to Prevent Rickets Disorder

Here are some types of exercises that can help prevent rickets, a problematic bone condition:

5 Bone Strengthening Exercises to Prevent Rickets Disorder

Exercise is always beneficial for treating and preventing various health problems, including rickets, a disorder characterized by weak and soft bones that can affect one’s structure. This condition often results from a deficiency of vitamin D and other essential minerals in the body. While it primarily affects small children, it can also impact adults. Today, we’ll discuss five types of exercises or activities that you can engage in to prevent rickets and promote bone health.

What are the effects of exercise on rickets

Some might question how exercise could help prevent rickets, given that exercise can potentially increase pressure on the bones. However, the explanation lies in the fact that rickets stems from the body’s inability to absorb calcium and vitamin D. Exercise and physical activities actually stimulate tissues, facilitating the absorption of these crucial nutrients. Consequently, incorporating five specific types of exercises can effectively combat rickets.

What are the effects of exercise on rickets
  • Yoga
  • Walking or running
  • Weightlifting
  • Playing tennis
  • Dancing

5 Exercises to strengthen bones for individuals with rickets

1. Weightlifting

This method has been utilized for generations to promote robust muscles and bones. However, in the case of rickets, weightlifting doesn’t necessarily involve heavy loads. Instead, it typically entails using lighter weights to enhance bone density and absorption rates. Consistently applying mild resistance to the muscles prompts the bones to demand increased energy, calcium, and vitamin D to support the exertion. Consequently, this approach can aid in averting conditions like rickets and other bone disorders such as osteoporosis.

2. Yoga

Yoga stands out as one of the most potent exercises to counteract the onset of rickets and other bone disorders. Its effectiveness lies in fostering body equilibrium and enhancing overall flexibility. Medical professionals and bone specialists often recommend incorporating yoga into one’s routine to optimize bone health and functionality. By reducing the likelihood of fractures, particularly among older individuals, yoga serves as a preventive measure against the specific risks associated with conditions like rickets. These risks include wrist fractures, hip fractures, loss of balance, and general leg fractures.


3. Engaging in regular walking or jogging

Regular walking or jogging is also highly beneficial for maintaining overall health. When you walk, your body weight is supported, exerting force on your feet and stressing your bones, which stimulates them to absorb essential vitamins necessary for smooth functioning. Similarly, jogging is an effective activity in preventing rickets and other bone disorders. It’s important to strike a balance, as excessive strain on bones and muscles can be detrimental for those with rickets, yet inactivity can increase the risk of developing the condition.

Therefore, it’s recommended to incorporate a daily walk or jog lasting around 20-30 minutes to mitigate the risk of bone conditions. Jogging, being a more impactful exercise, should be prioritized whenever possible.

 Engaging in regular walking or jogging

4. Dancing

Dancing is an enjoyable activity that is often overlooked but holds significant benefits for bone health. Unlike many exercises, dancing engages numerous bones simultaneously, applying pressure that strengthens them and helps prevent bone disorders. Its dynamic nature enhances overall body function, facilitating greater nutrient absorption and improving overall health. As a high-impact exercise, even just 20 minutes of daily dancing can yield considerable benefits for bone health and overall well-being.

5. Playing Tennis

Many perceive tennis as a casual sport lacking significant physical benefits, but this is a misconception. Tennis is, in fact, an intense game that engages muscles throughout the body. The constant movement on the court can aid in preventing rickets by promoting overall bone health. Running with a heavy racket further intensifies the workout, particularly targeting bones in the arms, legs, shoulders, and wrists. Additionally, playing tennis requires optimal functioning of joints such as the hips, knees, and elbows, which contributes to their strength and flexibility. Therefore, tennis can be a valuable activity for warding off the development of rickets and maintaining bone health.