Exercise for Bones - Osteoporosis New Zealand

Regular physical activity is essential for building and maintaining strong healthy bones. It is important to choose exercises you enjoy to maintain consistency and motivation. Aim for at least 30 minutes of moderate exercise most days of the week. Include a mix of weight-bearing, strength training, flexibility and balance exercises for optimal bone health.

The best exercises for your bones work your muscles against gravity, like walking, dancing, or weight-training. Aim for at least 30 minutes of weight-bearing activity every day.

Weight-bearing exercises, such as brisk walking, dancing, and jogging, help stimulate bone formation and strengthen the skeleton. These activities encourage bones to produce more bone tissue, improving overall bone density.

Strength training with weights or resistance bands is also beneficial. This type of exercise increases muscle mass, which supports and protects your bones. Strong muscles can help to reduce your risk of falls and fractures.

Balance and flexibility exercises such as tai chi and yoga are crucial for improving stability and coordination. These exercises help prevent falls by enhancing your ability to maintain balance and move with ease. Improved flexibility can also make everyday activities safer and more enjoyable.

If you have low bone density it is important to avoid exercises that can lead to fractures in weakened bones including very high impact, fast moving jerky exercises or any exercise or movement that involves rounded or twisting of the spine. These actions place large compression forces on the spine and increase the risk of fracture.

Before you start a new exercise routine, talk to your healthcare provider, especially if you have any health conditions. They can recommend safe and effective exercises tailored to your needs.

Staying physically active not only benefits your bones but also enhances your overall health and well-being. Regular exercise can improve your mood, boost your energy levels, help you sleep better and improve your posture, strength and balance.