Advertisement

Which exercises help increase bone mass?

Howard S. Smith
Pain Medicine
Weight-bearing exercises are crucial to increasing bone mass. This type of activity puts vertical force on the bones. This force creates mini-electrical currents that help to strengthen the bone being stressed. Excellent forms of weight-bearing exercises include aerobics, biking, dancing, jogging, racket sports, rowing, running, strength training, and walking.

Any strength training that is adding resistance (weight bearing) to the muscle and thus

the bone will help increase bone mass. This can be in the form of using your own body

weight as in a push-up, using circuit machines, free weights, etc...as long as you are

adding resistance (weight) that is more than the body is already used to.

Weight bearing exercises are extremely important to help you maintain bone mass. A sedentary lifestyle does not offer enough stress to your bones to remain strong. Examples of weight bearing exercises include walking, jogging, hiking, dancing, strength-training, and racquet and ball sports (e.g. tennis, racquetball, and basketball). Non-weight bearing exercises such as swimming and cycling may help strengthen your heart, lungs, and muscles but they are not ideal exercises to strengthen your bones. Try these exercises to help maintain strong bones.


[media id="DEV__4c7e60bc88c948_85827510" title="Front Step Up to Shoulder Press"]

[media id="DEV__4c7e5e5ae48195_68256912" title="Front Lunge to Overhead Press with2-Arms"]

Continue Learning about Exercise & Bone Strength

Can jogging strengthen bones?
Eric OlsenEric Olsen
Bones build density only where loads are applied. Thus, jogging might increase bone mass density...
More Answers
How does exercise affect bone health in men?
Int'l Health, Racquet & Sportsclub Association (IHRSA)Int'l Health, Racquet & Sportsclub Association (IHRSA)
According to the International Osteoporosis Foundation, one in five men over 50 years old will exper...
More Answers
How does exercise help my bones?
Dr. Mehmet Oz, MDDr. Mehmet Oz, MD
Just as exercise improves your muscle, it also builds your bone strength. In particular, weight-bear...
More Answers
How much weight do I need to lift to build bone density?
Dr. Mehmet Oz, MDDr. Mehmet Oz, MD
Performing strength training (or resistance training) is a great way to increase your bone density-b...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.