Osteoporosis or the thinning of the bones (which results to bone fractures and other bone injuries) is a very debilitating disease most women are trying very hard to avoid. Survey shows that there are around 10 million Americans who are currently suffering from osteoporosis and another 18 million are diagnosed with osteopenia, an early stage of osteoporosis.

Though osteoporosis often occurs in women mostly in their postmenopausal period, it can also occur in younger women.

Exercise and Osteoporosis Prevention

One of the best ways to prevent osteoporosis is through exercise. Experts recommend regular exercise because it helps in strengthening your bones and it also increases your bone mass. Maintaining a healthy bone mass and density decreases the risk of acquiring osteoporosis.

Types of Exercises Best for Osteoporosis Prevention

Experts identify three effective types of exercises which are best in reducing the occurrence of osteoporosis. The three types include weight bearing, resistance, and flexibility. All these three are designed to build strong and healthy bones.

Weight Bearing Exercises – These types of exercises are known to enhance bone growth and prevent bone loss. Weight bearing exercises help stimulate the cells to produce new bone and prevent osteoporosis. These are the exercises that force the muscles to work against gravity. The following are weight bearing exercises.

  • Hiking
  • Weight Lifting
  • Stair Climbing
  • Fast Walking
  • Running
  • Jumping

Others include jogging, jumping jacks, step aerobics, and push-ups.

Resistance Exercises – According to, the National Osteoporosis Foundation recommends 30 minutes of full-body resistance per day for 2 to 3 days per week to prevent or treat osteoporosis.

Exercises can be done using the following.

  • Dumbbells
  • Free weights
  • Weight Machines or Resistance Bands

Flexibility Exercises – These types of exercises help maintain bone density. If done properly, flexibility exercises can increase coordination and flexibility. One of the best examples of flexibility exercise is yoga. Other types include regular stretches and Tai chi.

Select which of the above types of exercises you feel more comfortable and start doing your daily physical activity to keep you away from osteoporosis and other types of bone diseases.

For your safety and well-being, it is recommended that you ask advice from fitness experts before doing any of the exercises above.