Login  |  Register


Exercises for Strengthening Bones
According to publications from professional organizations such as American Academy of Orthopedic Surgeons, the following exercises are recommended for strengthening bones:

Weight Bearing Exercises:   In these exercises, you move against gravity in an upright position. These can be high impact or low impact. High impact weight bearing exercises are the best for building strong bones and maintain that strength. However, if you are prone to a fracture or have issues with your joints, than low impact exercises are a good choice for this goal.

Examples of High Impact Weight Bearing Exercises:

·         Jogging/Running
·         Jumping rope
·         High impact aerobics
·         Climbing stairs
·         Hiking
·         Tennis, squash, racquetball
·         Team sports such as basketball, volleyball
·         Dancing


Examples of Low Impact Weight Bearing Exercises:

·         Brisk walking
·         Exercise using Elliptical training machine
·         Low impact aerobics
·         Exercise using Stair Step machine


Muscle strengthening exercises:  In these exercises, you move a weight against gravity. These exercises build your muscle strength as well as bone strength.

Examples of muscle strengthening exercises:

·         Lifting your own body weight, such as squats, lunges, push-ups, pull-ups
·         Lifting weights such as dumbbells, barbells or using weight training machines
·         Low impact aerobics
·         Exercises using elastic bands


You are advised to consult your physician before starting any exercise program.