If you’re active, your bones benefit. However, the National Osteoporosis Foundation helpfully points out that some types of exercise are better than others. For the most protection, focus on weight-bearing and muscle-strengthening exercise.
High-impact weight-bearing exercise help build bones and keep them strong. These activities below are designed for people in good shape and with medical clearance:
- High-impact aerobics
- Jumping rope
- Stair climbing
- Step aerobics
Low-impact weight-bearing exercises can also help protect your bones and are a great alternative for people who can’t do high-impact exercises. Some include:
- Using elliptical training machines
- Doing low-impact aerobics
- Using stair-step machines
- Fast walking on a treadmill or outside
- Muscle-strengthening exercises
Anything that challenges your muscles will help keep your skeleton strong as well. some examples, include:
- Lifting weights
- Using elastic exercise bands
- Using weight machines
- Lifting your own body weight (push-ups, yoga)
- Everyday activities like going up stairs, standing up from your chair or rising up on your toes.
Anything that involves hauling yourself around-fighting the effects of gravity-counts as weight-bearing. Depending on the state of your joints and your fitness level, you can choose high-or low- impact moves.