5 Exercises To Improve Your Bone Density

Summary: Want to keep your bones strong as you get older? You need to get moving! Weight-bearing exercises are the secret to fighting bone loss and preventing painful breaks, especially after menopause when estrogen levels drop.

Here are the five best ways to build a stronger skeleton:

1. Brisk Walking: A slow stroll won't cut it. You need to walk fast for at least 30 minutes a day, three times a week.
2. Dancing: Aerobic dance classes like Zumba keep you moving and build up your bone density.
3. Resistance Training: Lifting free weights or using resistance bands makes your bones work harder so they grow stronger.
4. Bodyweight Exercises: You don't need fancy gym equipment! Push-ups and pull-ups use your own weight to build bone.
5. Balance Training: Exercises like Tai Chi or walking backward won't build new bone, but they improve your balance so you don't fall and break a bone.

Adults should aim for 150 minutes of exercise every week. But be careful: if you already have weak bones or osteoporosis, you should avoid jumping, running, and twisting yoga poses to keep your bones safe!

For more details, see Health at health.com/how-to-improve-bone-density-9094724 (opens in new tab)

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