The Best Exercises To Keep Your Bones Healthy

Most people have the advantage of continuing to produce bone-protecting testosterone and androgens throughout life. But the level of the male hormone declines with age and therefore may not be enough to keep bones strong as people hits their later years.
Bones maintain their health throughout our lives in a continuous cycle of bone demolition and reconstruction. But as we age from as early as 25 years, the demolition process outpaces bone building. Eventually, human's bones can become thin, porous, weak, and susceptible to fractures. But the good news is that not everyone develops problems with bone health and, importantly, you can slow down the bone-destruction process with exercise.
Which type of exercise is best
Tranquillity 360 Fitness Personal recommended weight-bearing activities that stimulate bone formation by putting pressure on your bones, especially in your hips and spine, which are common places for fractures. Examples of good weight-bearing exercises are walking, jogging, stair climbing, hiking, and even dancing (Zumba).
Add in resistance training a few times per week, too, so you're stimulating bones in your wrists, arms, and lower body. Choose what kind of resistance training fits your life — free weights or resistance bands at home, or machines in the gym. Another type of exercise that can build stronger bones is "impact loading," like skipping rope. You could even combine it with your regular workout by jumping rope for a minute or two as part of your warm-up.
Basic Resistance Training Program

1. Exercise: squat with no weights  2 sets 10 reps

Body Part: front/back of upper legs and buttocks

1. Exercise: flat chest press machine 2 sets of  10 reps
   Body Part: overall chest
2. Exercise: seated low row machine 2 sets of  10 reps
   
   Body Part: middle and upper back
3. Exercise: seated shoulder press machine 2 sets of  10 reps
   
   Body Part: front and middle of shoulders
4. Exercise: crunches, lying on floor w/ back flat  2 sets of  10 reps
   
   Body Part: Abdominals
5. Exercise: seated lower back building machine2 sets of  10 reps
    
   Body Part: Lower back

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