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Bone loss can begin in your 30s. However, your bones are living tissue that respond to weight-bearing exercises by getting stronger. Whether you enjoy lifting weights, hiking trails, or playing pickleball, the right combination of exercises can improve your bone density.
1. Walking, Hiking, and Running
Weight-bearing exercises put stress on your bones through gravity, telling them to build bone density. Brisk walking at 3-4 miles per hour is a good starting point, especially if you are new to exercise.
Add hills, uneven terrain like hiking trails, or increase your pace to a run when you are ready. Each upgrade gives your bones a stronger signal to strengthen.
For an extra boost, try agility drills. Quick starts, sudden stops, and sharp direction changes load your bones from multiple angles, stimulating your bones more.
2. Dancing and Aerobics
Dancing and aerobics load your bones through gravity and changes in direction, helping the bone density in your hips and legs.
Research shows they also help your body use the minerals it needs to slow bone breakdown. And, they support bone-building hormones, making them especially beneficial for postmenopausal women.
If you find these exercises challenging, consider water aerobics. Jump-based movements in a pool won't build bone as well as land exercises, but they still improve bone density. Research shows they are better than completely skipping exercise.
3. Resistance Training
Resistance training, also known as muscle-building exercise, is one of the best ways to improve bone density. When your muscles work against a force, they pull on your bones, triggering them to grow and get stronger.
Body Weight Exercises
Bodyweight exercises are a great place to start, especially for beginners.
Sitting-to-standing motion, heel raises, lunges, and squats strengthen your hips, legs, and lower back. Push-ups, pull-ups, and tricep dips help the bones in your arms, wrists, and spine.
Resistance Bands
Resistance bands are a practical next step for adding load. Try banded squats, overhead presses, bicep curls, and rows.
Weight Lifting
When you are ready to add extra weight, you can use free weights, dumbbells, kettlebells, weighted balls, squat bars, or machines.
For your lower body, try:
- Deadlifts
- Kettlebell swings
- Leg press or curls
- Weighted squats or lunges
For your upper body, consider:
- Bicep curls
- Dumbbell rows
- Overhead press
- Seated dips
- Tricep extensions
Building on Your Progress
Begin with a weight that feels manageable, typically about 70% of your maximum effort. You should be able to do 10 repetitions before you fatigue.
Here are some guidelines to help you adjust:
- If the last few repetitions feel hard, but your form is solid, stay at that weight
- If your form breaks down, lower the weight
- If the weight feels too easy, increase it slightly
As you get stronger, gradually increase the weight. Lighter weights help some, but lifting heavier weights increases the bone-building benefit, especially in your spine.
4. Stair Climbing
Stair climbing strengthens the bones in your hips, legs, and lower back. You can use stairs at home, work, or in a parking garage. If you prefer a stair climber, it delivers similar benefits.
Start with one or two flights and build from there. When climbing feels easy, add a weighted backpack or vest.
5. Jumping and Plyometrics
Jumping or plyometrics can improve bone density in your hips and spine. Examples include:
- Box or squat jumps
- Jumping hurdles
- Jumping in place or on a trampoline
- Jumping rope or skipping
- Single-leg hops
If you can't jump, try heel drops. Rise onto your toes and let your heels drop firmly to the floor.
As you get stronger, gradually increase the height or intensity of your jumps to stimulate more bone growth. For example, adding multidirectional jumping and single-leg variations adds stimulus across more areas of bone and is especially helpful for hip bone density.
6. Sports
Sports like soccer, volleyball, and hockey are good for the bones in your legs, hips, and lower back. The mix of running, jumping, and quick direction changes loads your bones from multiple angles, producing some of the strongest bone-building effects seen in research.
Tennis, pickleball, and racquetball improve bone density in your arms, legs, and lower spine. However, the benefits are limited to one side if you use your dominant arm. Try using your non-dominant arm during practice to simulate bone density on both sides.
7. Tai Chi
Tai chi guides your body through slow, controlled movements. You can take classes at a local studio or community center, find free options online, or follow along with apps.
As you move through each pose, your legs stay slightly bent and support your body weight. That steady pressure on your bones tells them to build bone density in your spine, hips, and lower back.
Beyond bone density, Tai chi improves your balance, coordination, and posture as well as your emotional and mental health.
To get the most benefit, aim for three or more sessions per week for six months or longer. Research shows it’s especially effective for those who are 60 or older.
Building a Bone-Healthy Routine
Most adults need 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Studies show that combining aerobic, impact, and resistance training improves bone density more than any single exercise.
Your routine should include resistance training two to three times a week, with multiple sets of about 10 repetitions per exercise. You can also add whole-body vibration to help maintain bone density.
A simple weekly plan might include:
- Walking, tai chi, or tennis three to four days per week
- Upper body resistance training two to three days per week
- Lower body resistance training two days per week
Choose activities you enjoy to help you stick with them. People who stay active long term tend to have stronger bones than those who are inactive.
Talk to your healthcare provider before starting a new program if you have osteoporosis, osteopenia, or physical limitations. Training is safest when it matches your fitness level. Your body needs the right balance of challenge and recovery. Exercises that are too intense can increase your risk of injury.
Read the original article on Verywell Health
