What Is Osteopenia?
Reviewed: Dr. Gromatzky
10. What Exercises Can Help Increase Bone Density?
A weight-bearing exercise is any activity in which the bones must carry some sort of weight. This does not mean individuals must lift weights in the traditional sense, because a person’s bodyweight alone is enough to strengthen bone tissue. Walking, running, tennis, and calisthenics are all weight-bearing exercises; activities like bicycling or swimming, on the other hand, are not.
Studies have shown that as little as 12 to 20 minutes of this type of exercise done three times per week is enough to have a positive effect on the bones. Surprisingly, one study found that the best exercise was jumping 20 times per day. Other top-rated exercises to improve bone density include stair running, hiking, backpacking, and aerobics.
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