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How do I exercise my bones to prevent osteoporosis?

ANSWER

Weight-bearing exercises are best for your bones. They’re the ones that force your body to work against gravity as you move. That prompts the body to make new bone. Try:

Strength training, which uses resistance, also helps prevent osteoporosis by making your bones stronger. Try:

  • Aerobics
  • Climbing stairs
  • Dancing
  • Jogging
  • Tennis and other racket sports
  • Running
  • Tai chi
  • Walking
  • Water aerobics
  • Yoga
  • Lifting canned goods or bags of groceries
  • Lifting free weights
  • Lifting young children
  • Using ankle and wrist weights
  • Using elastic resistance bands
  • Using weight machines or free weights
  • Doing pushups, squats, or other moves that use your own body weight

SOURCES: 

National Osteoporosis Foundation: "Prevention: Who's at Risk?" 

McIlwain, H, MD, and Debra Fulghum Bruce, PhD, Henry Holt, 2004. Reversing Osteopenia: The Definitive Guide to Recognizing and Treating Early Bone Loss in Women of All Ages,

U.S. Preventive Services Task Force: “Osteoporosis: Screening.”

Reviewed by Jennifer Robinson on October 27, 2018

SOURCES: 

National Osteoporosis Foundation: "Prevention: Who's at Risk?" 

McIlwain, H, MD, and Debra Fulghum Bruce, PhD, Henry Holt, 2004. Reversing Osteopenia: The Definitive Guide to Recognizing and Treating Early Bone Loss in Women of All Ages,

U.S. Preventive Services Task Force: “Osteoporosis: Screening.”

Reviewed by Jennifer Robinson on October 27, 2018

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What are sources of calcium for prevention of osteoporosis?

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