How important is regular exercise for preventing osteoporosis?
It’s recommended that adults get at least 30 minutes of exercise each day to strengthen bones and prevent osteoporosis. Weight-bearing exercises force your body to resist gravity and stimulate cells in the body that make new bone. Strength training causes the muscles to pull on the bone. This results in increased bone strength. Strength training also increases flexibility and reduces the likelihood of falling — the number one risk factor for hip fracture. The following examples of weight-bearing and strengthening exercises can help keep your bones strong: • Aerobics • Climbing stairs • Dancing • Jogging • Racquet sports • Running • Tai chi • Walking • Water aerobics • Yoga These exercises will not only help you improve your muscle strength, they will also help strengthen your bones: • Lifting canned goods or bags of groceries • Lifting free weights • Lifting young children • Using ankle and wrist weights • Using elastic resistance band • Using weight machines • Using your own weight a
