Over your lifetime, your bones add and lose cells. Most people's bones are strongest in their twenties, and gradually become more porous over time. If you lose enough mass from your bones you can suffer from osteoporosis, a condition in which your bones are brittle and you're at greater risk for fractures. Taking calcium and vitamin D and doing weight-bearing exercise help prevent bone loss and ward off osteoporosis.
Weightlifting
When you do any kind of weight-bearing exercise, you put stress on the bones. The bones respond by adding calcium to become stronger. Lifting weights or working out with machines in a gym helps build stronger bones. According to the Hospital for Special Surgery, an orthopedic center in New York, frequency and intensity play a role in building bone. You need to work out three times a week and do eight to 10 repetitions of each exercise in order to get the most benefit. As you grow accustomed to lifting weights, add more weight to continue to stress the bones. Include exercises that focus on the hips, wrists and spine, since these areas often suffer the most bone loss.
Other Weight-Bearing Exercise
Your own body's fight against gravity also stresses your bones and encourages strong bones, so exercises like walking, jogging and dancing are beneficial. Swimming and biking, while excellent for other health benefits, don't do anything to encourage bone building. For the best results, look for exercises that include high impact and lots of changes in position, such as running, playing soccer or tennis, dancing and jumping rope. If you choose walking, walk briskly and vary the terrain.
Use a Weight Vest
Adding a weight vest to your regular workout increases weight-bearing effects on your bones and helps fight bone loss. At Oregon State University, researchers Christine Snow and Janet Shaw tested a workout plan in 1994 with a group of post-menopausal women. The women wore weighted vests and did a series of simple exercises: lunges, side-stepping and jumps. They were able to maintain or even increase bone density, plus improve balance and reduce their risk of fractures.
Precautions
If you have osteoporosis, you may need to avoid certain activities, although most people with osteoporosis can still exercise. Check with your doctor before you change or begin an exercise program. Perform exercises correctly to avoid injury, and stop exercising if you experience pain. For good results in building or maintaining bone, the National Osteoporosis Foundation recommends taking 1500 mg. calcium daily.
