Osteoporosis is a bone disease. Bones, like muscles, are living organisms that respond positively to exercise. A person who exercises has a healthier bone density than a person who does not, according to the NIH Osteoporosis and Related Bone Diseases National Resource Center. While some regard osteoporosis as a disease of older people, you begin to lose bone density in your third decade of life -- in your twenties. Weight-bearing exercises, or those exercises that force you to work against gravity, are your best protection from bone density loss known as osteoporosis. Be sure to check with your doctor before beginning an exercise program.
Beginners
Get onto your feet and walk, dance or garden your way to strong bones. Move your own body weight against gravity by ambulating for half an hour each day. Increase the number of steps you take each day by breaking simple errands into several trips. Walk up two flights of stairs or down three flights instead of taking the elevator. Walk short distances instead of riding in a car. Take a dance class. Carry groceries in your hand instead of pushing a cart. Use a cart when playing a round of golf. Aim for a half hour of weight-bearing exercise on at least four days each week for optimal protection against osteoporosis.
Moderate
According to the Bone Builders osteoporosis prevention education program in Arizona, a person with moderate weight-bearing exercise skills benefits from increasing the load, intensity and duration of her exercises. Trade a leisurely stroll for a brisk, uphill walk. Start jogging or race walking to increase ambulation speed. Winter is no excuse: Engage in downhill or cross-country skiing to increase bone density. Play volleyball and tennis in the summer.
Advanced
Challenge yourself to continually increase your load, intensity and workout time. Someone with advanced skills at performing weight-bearing exercises could wear a weighted vest when walking to increase the amount of weight he is bearing during exercise for osteoporosis. If he does not have a special vest, he could fill a backpack with books for extra weight. Step up ambulation from jogging to a full-out run. Engage in high-intensity team sports like tennis, soccer or basketball. Perform individual weight-bearing exercise like gymnastics or weight lifting. However, consult with your medical practitioner before you change your exercise routine; not everyone will be able to engage in all exercises.
Weight Training
Engage in weight training to increase bone density and reduce your risk for osteoporosis. Lift weights at the local gym or purchase an inexpensive set of hand weights and strap-on ankle weights. Perform simple extension and flexion exercises while holding weights. Use elastic bands to increase resistance and build bone density.
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