Exercising to Increase your Bone Density

Posted on November 24, 2020

Written By:  Megan DeLuca, MEd, CPT Fitness Blogger

Exercising to Increase your Bone Density

As we age, bone loss and the risk for developing osteoporosis increases. Key factors such as a sedentary lifestyle and low intake of calcium and vitamin D can encourage the reduction in mineral content in aging bones and, over time, cause varying levels of bone loss. Bone loss can contribute to a decrease of balance and strength which can lead to falls, resulting in bone fractures and breaks. According to the World Health Organization, falls are the second leading cause of accidental injury deaths around the world. People over age 65 have the greatest number of fatal falls globally. What can we do to change this? One very important way you can help keep your bone density in check is with proper physical activity.

It is very important to strengthen your bones, especially during our younger years. Exercise and physical activity are key ways to improving bone density because the mechanical stress on the bone stimulates and strengthens it. 

A well-rounded exercise program, including balance, resistance, core strength, and endurance training will be the best option. Activities such as, walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening are perfect because they work directly on the bones in your legs, hips and lower spine to slow mineral loss. Speak with your physical therapist or a personal trainer to develop a suitable program for you.

Another way to keep your bone density in check is with regular bone density tests. Ask your doctor about scheduling one today.