What types of exercise help prevent osteoporosis?

Celeste Robb-Nicholson
Internal Medicine
Any exercise that involves working against gravity, such as running, walking, weight lifting, or stair climbing, can potentially build bone and help prevent osteoporosis (a bone-thinning condition that can result in bone fracture). Because activities like swimming and bicycling aren't weight-bearing, they don't help strengthen bones. Aim to get at least 30 minutes of weight-bearing exercise a day. Exercise also increases muscle mass, which can help protect bones from injury, and improves strength, agility, and flexibility, thus decreasing susceptibility to falls.
Exercise is important for fighting off osteoporosis. Focus on weight-bearing exercise. Weight-bearing exercises, specifically walking, aerobics, racket sports, and strenuous strength training, 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. Some of the best bone-building exercises include: aerobics (low-impact), biking, dancing, rowing, running, skating, stair-climbing, strength training, and walking.

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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.