Best Exercises for the Bones

Participation in regular physical activity is probably the best thing you can do for your bones - especially when it is combined with good bone nutrition. Physical activity during childhood and adolescence can potentially build bone mass that will persist into the adult years. The right types of exercise also help to preserve bone strength into old age. As long as you can safely move, it is not to late to benefit from the right types of physical activity. The American College of Sports Medicine (ACSM) recommends high-intensity, high-impact activities to help children and adolescents build bone and moderate-to-high intensity weight-bearing activities to assist adults in maintaining bone mass and strength.

Bone Building Exercises Recommended by ACSM for Children and Adolescents

Best Types of Exercise
Impact activities such as gymnastics and jumping activities combined with moderate resistance training (weight lifting or other strength-building exercises) have the most impact on bone building.

Best Intensity of Exercise
High intensity is benefits bone the most. But, the amount of weight (or resistance) should be no more than 60 percent of the maximum capacity for an individual child or adolescent.

Best Frequency of Exercise
At least three days per week is best.

Best Duration of Exercise
Two or more 10 to 20 minute exercise sessions per day is potentially most effective.

Exercises Recommended by ACSM to Promote Bone Health in Adults

Best Types of Exercise
Combine weight-bearing endurance activities such as tennis and jogging with activities that involve jumping and resistance exercise (weight lifting or other strength-building exercises).

Best Intensity of Exercise
Moderate to high intensity is best.

Best Frequency of Exercise
Participate in weight-bearing activities 3 to 5 times per week and resistance exercise 2 to 3 times per week.

Best Duration of Exercise
Aim for 30 to 60 minutes a day of weight-bearing, jumping, and/or resistance types of exercise.

Exercise Considerations for Elderly Men and Women

The proper types and amounts of physical activities not only help to maintain bone health, but also overall independence.

• Ensure that exercise is safe.
• Individuals should work within their own capacity.
• Include weight-bearing endurance exercise.
• Include resistance exercise activities.
• Include activities that help balance and prevent falls.

In addition, exercises that enhance flexibility don’t directly affect bone density, but they are a very important component of an exercise program that promotes an independent lifestyle in the golden years.