What Exercises Help Increase Your Bone Density?

82719867Most of our bone productive takes place before age 35. If you were active as a child and young adult you helped maximize your bone production. You may have reduced your risk for osteoporosis which is a bone-thinning disease. It is never too late to work at increasing your bone health.

Exercise will strengthen your muscles and bones and improve your flexibility, coordination and balance. Contrary to what some people believe exercise does not increase the risk for breaking a bone. Exercise will help you,

Swimming and cycling are good healthy exercises, but they do not help very much with strengthening bones.

In order to strengthen bones you need to participate in exercises which are weight bearing like walking or doing some weight lifting exercises. Other exercises which focus on balance, posture and flexibility will be helpful too.

You can help increases bone strength by walking up and down the stairs as often as possible and by walking outdoors uphill You can walk on a treadmill, use an elliptical training machine or a stair step machine. You want to walk a briskly as possible. You should be able to still carry on a conversation while you are walking.   If you walk at least four hours each week you will reduce your risk of fractures.


Exercise such as Tai Chi can help you stay steadier on your feet and can help strengthen your leg muscles. Posture exercises can help decrease your fracture risks.

Pilates and Yoga can help improve your balance and strength and may be fine, but you need to be very careful with the forward bending exercises.

Activities such as playing tennis, dancing, gardening, raking and carrying heavy object can all be helpful at building bone density.

To avoid bone loss you need to be regularly participating in an activity that helps increase your bone strength.

In addition to strength building for your bones by being physically active you also need to follow a diet rich in calcium and vitamin D.

Consult your health care professional for advice on the proper treatment necessary to promote healthy bones. In some cases medication may be required. As you age your medical professional will likely order tests every few years to follow the health of the density of your bones.