The Best Thing You Can Do for Stronger Bones

Being a woman increases your chances of developing osteoporosis. In fact, 80% of people with the condition are female.

Weight-bearing exercise is one of the best things you can do to keep your bones healthy and reduce your risk for osteoporosis. The National Osteoporosis Foundation recommends these exercises for building bone density and reducing osteoporosis risk:

Weight-Bearing Exercises

• • Walking
  • Hiking
  • Dancing

Resistance Training Exercises

• • Strength training/free weights
  • Water aerobics
  • Elastic exercise bands

Balance, Posture and Functional Exercises

• • Yoga
  • Toe and heel raises
  • Tai Chi

Walking is one of the simplest ways to keep your bones strong. It’s an easy-to-do weight-bearing exercise with bone-boosting benefits. The best part? You don’t need special equipment and you can do it anywhere!

Here are 4 tips to keep in mind when you walk:

1. 1. Set goals and keep to a schedule. Goals and schedules are motivating. Even if you can walk for only five minutes, start there. Shoot for walking four times a week, gradually building time and intensity.
   2. Stand tall. Proper alignment is important so body weight passes through weight-bearing joints and bones such as the hip and spine.
   3. Breathe. Maintain comfortable and even breathing. If you feel short of breath, slow down or stop.
   4. Pay attention to pain. If pain doesn’t go away or requires medication, you may have an injury or stress fracture. Get checked by your physician before continuing.

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Date Last Reviewed: August 10, 2021

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Eileen Engle, MD

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