Exercise & Physical Activity
Regardless of age, exercise and physical activity are an important part of building and maintaining strong, healthy bones. A good all-around program that incorporates weight-bearing, strength and balance training exercises is most desirable. Weight-bearing and strength exercises are very useful for increasing or maintaining bone mass, while balance training may help with coordination and maintaining muscle mass which can help prevent falls and resulting bone fractures.
Weight-Bearing Exercises:
(for healthy individuals – at least 30 minutes per day)
- Running, Jogging
- Aerobics
- Dancing
- Jumping Rope
- Stair Climbing
- Hiking
- Elliptical Trainers
- Walking – Moderate to Fast-Paced
Strength Training Exercises:
(for healthy individuals – at least 2 times per week)
- Lifting Weights
- Using Resistance Bands
- Using Weight Machines
- Lifting Your Own Weight (push ups, pull ups)
Balance Training Exercises:
(for healthy individuals – at least 2 times per week)
Always check with your doctor before starting any new exercise regime.