5 exercises to improve your bone density

Bone density refers to the amount of calcium and other minerals that make up your bones. When your bones contain more minerals, they have a higher bone density, which means they are stronger and less likely to break.

Low bone density can lead to osteoporosis, a permanent change in the structure and strength of your bones.

Weight-bearing exercises, which require your muscles to work against gravity, can help improve your bone density. These exercises put pressure on your bones, which stimulates bone growth.

Walking is a low-impact, weight-bearing exercise that can benefit your bone health. Walking style may make a difference, with brisk walking being most effective.

For example, one study followed people who went through menopause, which causes an increased risk of osteoporosis due to lower estrogen levels. The study found that brisk walking for 30 minutes a day at least three days a week can help reduce bone loss and improve bone health. Walking at a slower pace may not improve bone density.

Dancing is another weightlifting exercise that offers a combination of cardiovascular (aerobic) and strengthening movements.

Research suggests that dancing can improve bone density. One study found that people with low bone density who participated in a regular aerobic dance program three times weekly saw higher bone density measurements after 24 weeks. They also had a lower risk of fractures and falls.

To find the right dance class or program for you, focus on one that keeps you moving all the time. For example, Zumba may be a good option. You can also ask your health care provider for recommendations.

Resistance training involves adding resistance to movement using free weights, weight machines, or resistance bands.

Adding resistance during exercise puts more stress on your muscles and bones, requiring them to work harder. This type of training indicates which bones need to be strengthened at a faster rate and improves bone density.

Experts recommend that all adults participate in at least two sessions of muscle-strengthening exercise per week. To get started with resistance training, consider booking a session with a personal trainer at your local gym. Start with light weights and work your way up.

Body weight exercises are another type of resistance training. Instead of using free weights, machines, or resistance bands, your own body weight provides the resistance.

Push-ups and pull-ups are examples of body weight exercises. Exercise routines such as yoga and Pilates can also be helpful. However, if you already have low bone density, it may be important to avoid bending or twisting positions.

Balance training is any exercise that improves your balance. It may not increase your bone density, but it is important to incorporate it into your exercise routine to reduce the risk of low bone density.

For example, balance exercises can help reduce the risk of falling, a common cause of fractures and bone fractures in people with osteoporosis or low bone density. Research suggests that participating in a regular balance training program may also help reduce fear of falling and improve quality of life.

Examples of balance training exercises include walking on an unstable surface, walking backwards, and walking lunges. Tai Chi is a form of exercise that involves slow, gentle movements and balanced postures. Research has found that this exercise may help improve balance and reduce the risk of falling in older adults.

Recommendations for which exercises to do and how often can vary depending on your age group.

Most people naturally lose bone density and muscle mass as they age. Older people are more susceptible to osteoporosis than young people and children. Daily exercise is a powerful way to improve bone and muscle health and reduce the risk of fractures.

Experts recommend the following exercise guidelines depending on age group and other factors:

• Adults: 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, plus muscle-strengthening exercises twice per week
• the elderly: 150 minutes of exercise per week, including cardiovascular exercise, balance training, and muscle strengthening
• Pregnant people: 150 minutes of moderate intensity exercise per week
• Adults with chronic health conditions or disabilities: 150-300 minutes of moderate-intensity exercise or 75-150 minutes of vigorous exercise per week
• Young children (ages 3-5): Practice physical activity by playing all day, every day
• Children and adolescents (ages 6 to 17 years): One hour of physical exercise every day

It is important to talk with your health care provider before starting a new exercise regimen.

If you have low bone density, you should also avoid any exercises that can increase your risk of fractures (broken bones). People at risk of osteoporosis may need to avoid the following types of exercise:

• Jumping
• Run
• Jogging
• Any twisty or demanding yoga poses

Bone density is a measure of how dense or strong your bones are. Bone density and muscle mass tend to decrease as you age, but you can help improve bone density through exercise.

Focus on exercises that require your muscles and bones to work against gravity. Examples include brisk walking, dancing, and resistance training using equipment or your own body weight.

If you have low bone density or osteoporosis, talk to your health care provider about exercise programs that are safe for you.