Weight-bearing exercises -- or exercises that put stress on your bones -- can promote stronger bones and also slow bone loss as you age. Similar to muscles, as you exercise, your bones become stronger. Weight-bearing exercises can include both aerobic and strength-training exercises. Regular weight-bearing exercise is an important component of treating and preventing osteoporosis.
Aerobic Exercise
Aerobic exercises that strengthen your bones include running, hiking, dancing, stair climbing and walking. If you have osteoporosis or any other condition that limits your ability to exercise, start with low-impact exercises. Low-impact exercises, including walking or using an elliptical machine, can still keep your bones strong. The American Council on Exercise recommends weight-bearing aerobic exercise on at least four days each week. Work your way up to at least 30 minutes per exercise session.
Strength Training
Strength-training exercises also help build stronger bones. Lifting weights, using resistance bands or doing exercises that use your body weight as resistance, including pushups or pullups, are types of strength-training exercises that promote improved muscle and bone health. The National Osteoporosis Foundation recommends doing these types of exercises at least two days each week. If you choose to lift weights, choose a weight that allows you to complete between eight and 12 repetitions while still maintaining good form.
Additional Benefits
In addition to helping your bones stay strong, exercise can also indirectly affect your bone health and osteoporosis risk. The University of Maryland Medical Center reports that exercise helps build balance and flexibility, which reduce your risk of falling, a leading cause of bone fractures. In addition to aerobic and strength training, yoga and tai chi are examples of exercises that promote improved balance and strength.
Considerations
Talk to your doctor before starting a new exercise program if you are concerned about your bone health of if you have other conditions that may make exercise unsafe for you. Once cleared to exercise, slowly and gradually work your way up to the recommended amount of exercise. Your diet also plays a role in strengthening your bones as calcium and vitamin D are essential for bone health. Sources of calcium include dairy products, green leafy vegetables and beans, and vitamin D is found in fish and fortified milk and cereals.
References
- National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center: Exercise for Your Bone Health; January 2009
- National Osteoporosis Foundation: Exercise for Healthy Bones
- American Council on Exercise: Reduce Your Risk for Osteoporosis Now
- University of Maryland Medical Center; Exercise -- Exercise's Effects on Bones and Muscles; May 2009
