What are the Best Types of Exercise for Bones?

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  • Written By: K.C. Bruning
  • Edited By: John Allen
  • Last Modified Date: 14 August 2019
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As many people will start to experience bone loss as early as their twenties, it is important to focus at least part of any exercise program towards the development and preservation of bone strength. The best types of exercise for bones are weight bearing because they help to increase bone density. It is best to consult a doctor before starting a new regime in order to avoid injury and to learn the best types of motion to use when focusing on exercise for bones. Exercise is most effective against bone loss when done regularly.

There are several varieties of weight-bearing activities that can provide optimum exercise for bones. Anything that requires the body to resist gravity can be beneficial. Good exercises for building bone density include climbing stairs, weight training, running, and walking. Hiking, dancing, and playing tennis can also be beneficial. Some less beneficial activities are swimming and bicycling, as they do not provide proper resistance.


Finding the proper intensity for a program focusing on exercise for bones depends on the age and overall health of the individual. The earlier in life a person begins a regular exercise program, the higher the chances will be of having strong bones in later years. As many patients who are exercising with a focus building bone are older, it is especially important to build a routine that is safe. Individuals who are obese; over 40 years of age; or have conditions such as diabetes, heart problems, or high blood pressure should consult a doctor before starting a new exercise regime.

Patients with osteoporosis should also take special care when starting a new exercise program. A doctor or an exercise specialist with applicable experience can suggest a range of safe exercises with a low risk for causing broken bones. Overall, it is wise to avoid motions that twist, flex, or bend the spine. High impact exercises can also increase the risk of breakage.

In order for a program of exercise for bones to be effective, it must be pursued regularly and at a consistent level of activity. For many individuals, it is best to exercise most days of the week for at least 30 minutes, and to pursue physical activity three days a week at a minimum. Varying the type of exercise and the location in which it is performed can help to maintain a long-term interest in physical fitness. A personal trainer can also help to encourage an effective exercise routine by introducing new movements and providing encouragement and motivation.



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