You might have heard that being active is a good idea when you have osteopenia or osteoporosis, conditions marked by lower-than-normal bone density. But when you’re exercising specifically to improve bone health, some types of exercise may be more helpful than others. Before lacing up your sneakers, there are a few things to know.
Exercise also lowers the activity of cells that dissolve and break down old bone. That combo helps preserve or even improve your bone mineral density, regardless of your health status. Exercise may slow or even prevent the progression of osteoporosis; if you have osteoporosis already, it can help you maintain the bone you have and reduce your risk for falls and fractures.
A bone-density diagnosis doesn’t mean you have to give up exercise—but your routine should reflect your fracture risk and health history. Leung recommends for choosing activities, adapting your routine, and knowing when to check with your doctor before making major changes. There are a few types of activities that make up a bone-friendly exercise plan, and it’s important to get the right amount of each.
Here are the types of exercise to do regularly. These are exercises where you’re on your feet and putting force on your muscles and bones as they work against gravity. Depending on factors like your age, fitness level, and bone mineral density, these activities can include: People working to maintain their bone health should do these sorts of activities for 30 to 60 minutes, three to five days per week, according to the American College of Sports Medicine.
As for activities like swimming and cycling, they’re great for getting your heart pumping—but because they’re low-impact, they won’t do much for your bones. That said, feel free to do them in addition to your weight-bearing exercises if you enjoy them. Lifting (relatively) heavy things works your muscles and helps build bone density.
This includes free weights, machines, resistance bands, or body weight exercises like squats or push-ups. Aim for two to three strength sessions per week, and don’t be afraid to gradually go heavier (with your doctor’s okay). Pushing yourself to 70 to 90 percent of your max effort may deliver a bigger bone boost than lifting lighter weights, research suggests.
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