Exercise for strong Bones
Exercise is good for your bones. However, some exercises such as those that put weight on your bones, are more beneficial. Weight on your bones actually stimulates them to lay down more bone. Exercise also improves muscle strength. Your balance also improves, so the likelihood of falling is less.
- Do aerobic exercises like walking, jogging and strength training (Pilates, weights).
- Walk or run for at least 30 minutes, 5 or more days a week.
- Swimming, dancing, gym exercise and jumping can be beneficial. Prevent falls to avoid fractures.
If you are diagnosed with osteoporosis, your doctor will want to make sure you are taking enough calcium and Vitamin D.
Your doctor will also recommend that you get regular weight-bearing exercise…that means walking or careful weight training.
That kind of exercise helps increase the density of bones.
Other activities that are NOT weight bearing exercises…such as swimming or yoga…do not increase bone density, but do increase muscle strength and balance and can help prevent falls and fractures.
Calcium, vitamin D and exercise are not enough, so your doctor may also recommend medication.