What are the best exercises for strong bones?
Exercises which mean your body has to carry its own weight (e.g. walking, but not
swimming), and which involve running, jumping or skipping, help new bone to
grow and prevent bone loss. Walking, jogging, dancing, tennis, volleyball, lifting
weights, and netball, are all good.
Tips for a good bone-health exercise program
• to have an effect on bone, exercise needs to be REGULAR and FAIRLY
VIGOROUS. Doing a VARIETY of different exercises is best because it exercises
bone in different ways. SHORT, INTENSE BURSTS of exercise
(e.g. 15 minutes lifting weights or very brisk walking) is probably better for
bones than a leisurely one hour walk.
• 2 short exercise sessions (20 minutes) separated by 8 hours is better for
bone, than one long session
• Start slowly and progress gradually
• Activities that promote muscle strength, balance and co-ordination, help to
prevent falls. Pilates, gentle yoga and Tai Chi are all good activities to help
prevent falls.
Exercise for managing osteoporosis
If you already have osteoporosis and have had fractures, it’s good to ask a
doctor or physiotherapist before starting an exercise program.
• start with a basic strengthening program
• join a falls prevention class
• if you have had a fracture
- avoid jarring, twisting or jumping movements
- avoid abrupt or sudden high impact movements
- avoid abdominal (stomach) curl ups
- avoid forward bending from the waist
- avoid heavy lifting
