WOMEN'S CARE

How to Get Stronger Bones - Page 3

By Michele C. Hollow @michelechollow
 | 
October 23, 2017

How to build strong bones with exercise

Exercise is also recommended. It’s an excellent way to build strong bones. One fun exercise is jumping. A study in the American Journal of Health Promotion found that people who jumped 10 times twice a day increased bone density by .5 percent compared to those who didn’t.

According to Susan Randall of the National Osteoporosis Foundation, we should exercise at least 30 minutes every day. She suggests these high-impact weight-bearing exercises:

  • Dancing
  • Aerobics like running, biking, hiking where you build up a sweat
  • Jumping rope
  • Climbing the stairs
  • Playing tennis

Contrary to popular belief, running is good for your knees.

She also recommends low-impact weight-bearing exercises such as:

  • Walking
  • Tai chi
  • Yoga
  • Pilates
  • Swimming or water aerobics
  • Golf
  • Snow shoeing

Randall also likes lifting weights because stronger muscles lead to stronger bones. She says that strength training can increase bone density and reduce the risk of osteoporosis. It can also help you drop a few pounds.

 

 

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Updated:  

February 27, 2020

Reviewed By:  

Christopher Nystuen, MD, MBA