Participating in regular physical activity can help to maintain a healthy weight, improve your muscular endurance and your bone health. Bone health is especially important to prevent osteoporosis, a bone thinning disease that can cause your bones to break or fracture very easily. According to the American Academy of Orthopaedic Surgeons, weight-bearing exercises can help to increase your bone density and reduce your risk for osteoporosis later in life.
Aerobic Exercises
Aerobic exercise uses your bodyweight against the force of gravity to become a weight bearing exercise. High-impact aerobic exercises apply more pressure to your joints, especially your knees, and use more of your energy during the activity. At home you can perform running, stair climbing and step aerobics. Low-impact aerobic exercises apply minimal force on your joints while still engaging your entire body at a reduced effort level. At home you can go for a brisk walk or use an elliptical machine if you own one. According to the National Osteoporosis Foundation, you should perform at least 30 minutes of activity most days of the week.
Upper Body Weight Bearing Exercises
Weight lifting exercises for the upper body target your arms, shoulders, chest and back. At home you can use your own bodyweight or free weights to work against gravity. If you don't have free weights you can use soup cans or water bottles.
Push-ups benefit your entire upper body and can be performed in the comfort of your home. Lie on the ground with your feet together and your hands beneath your shoulders. Straighten your arms to lift your body off the floor. Slowly bend and straighten you arms to lower and lift your body. Perform as many push-ups as you can without bending your back or knees.
Use your free weights to perform muscle specific exercises. Target your shoulders be pressing the weights directly overhead. Sit on a chair, bend over and lift the weight outward to the sides of your body to perform a back press. Hold the weights at your sides, lift and lower your arms to target your upper arms with a bicep curl.
Lower Body Weight Bearing Exercises
Your legs contain large muscles that respond quickly to weight bearing exercises. Lunges and squats can be performed with just your body weight or while holding free weights in each hand. To perform a lunge start with your feet together and your hands at your sides. Step two to three feet forward with your right leg, bend your right knee and lower your body until your right leg creates a 90-degree angle. Press off with your right foot to return to the starting position and repeat on the left side. Start with your feet shoulder-width apart to perform a squat. Bend at the knees, lower your body like you are sitting back into a chair, stop when your legs create a 90-angle and stand back up. Perform 10 to 12 repetitions for each exercise.
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