Contents
Get Moving: How Exercise Can Strengthen Your Bones!
Published: Apr 03, 2024
Exercise isn't just for fitness—it's crucial for bone health too! Discover how staying active can help prevent osteoporosis.
The Benefits of Weight-Bearing Exercises
Weight-bearing exercises like walking and jogging help build and maintain bone density. They force your bones to work against gravity, which strengthens them over time. Aim for at least 30 minutes most days to see benefits.
Incorporating Muscle-Strengthening Activities
Activities like resistance training improve muscle strength and balance, reducing fall risk. Exercises such as lifting weights or using resistance bands are effective. Try to include these activities two to three times a week.
Exercise for High-Risk Individuals
For those with frailty or vertebral fractures, low-impact exercises like brisk walking are safe and beneficial. These activities help maintain bone density without risking injury. Consult with a healthcare provider to tailor an exercise plan to your needs.
Frequently Asked Questions
Weight-bearing exercises like walking and jogging.
Two to three times a week.
Brisk walking is a safe option.
At least 30 minutes most days.
Wrapping Up
Could the key to stronger bones be as simple as staying active?
References
- Brooke-Wavell K, Skelton DA, Barker KL, et al. Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. Br J Sports Med 2022; 56:837.
- Gregg EW, Cauley JA, Seeley DG, et al. Physical activity and osteoporotic fracture risk in older women. Ann Intern Med 1998; 129:81.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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