5 exercises to improve your bone density

Bone density refers to the amount of calcium and other minerals that make up your bones. When your bones contain more minerals, they have higher bone density, which means they are stronger and less likely to break.

Low bone density can lead to osteoporosis, a permanent change in the structure and strength of your bones.

Weight-bearing exercises, which require your muscles to work against gravity, can help improve your bone density. These exercises put pressure on your bones, stimulating their growth.

Walking is a low-impact weight-bearing exercise that can benefit your bone health. How you walk can make a difference, with faster walking being more effective.

For example, one study followed people who were postmenopausal, which leads to a higher risk of osteoporosis due to lower estrogen levels. The study found that taking brisk walks for 30 minutes a day at least three days a week could help reduce bone loss and improve bone health. Walking at a slower pace may not improve bone density.

Dancing is another weight-bearing exercise that offers a combination of cardiovascular (aerobic) and strengthening movements.

Research suggests that dancing can improve bone density. One study found that people with low bone density who participated in a regular aerobic dance program three times a week had higher bone density measurements after 24 weeks. They also had a lower risk of fractures and falls.

To find the right dance class or program for you, focus on the one that gets you moving all the time. For example, Zumba may be a good option. You can also ask your doctor for recommendations.

Resistance training involves adding resistance to the movement using free weights, weight machines, or resistance bands.

Adding resistance during exercise increases the strain on your muscles and bones, forcing them to work harder. This type of training signals the bones to strengthen faster and improves bone density.

Experts recommend that all adults participate in at least two muscle-strengthening workouts per week. To get started with resistance training, consider booking a session with a personal trainer at a local gym. Start with light weights and work your way up.

Bodyweight exercises are another type of resistance training. Instead of using free weights, machines or resistance bands, your body weight provides the resistance.

Push-ups and pull-ups are examples of bodyweight exercises. Routines such as yoga and Pilates can also be beneficial. However, if your bone density is already low, it may be important to avoid bending or twisting poses.

Balance training is any exercise that improves your balance. It may not increase your bone density, but it is important to incorporate it into your exercise routine to reduce the risk of low bone density.

For example, balance exercises can help reduce the risk of falls, a common cause of broken bones and fractures in people with osteoporosis or low bone density. Research suggests that participating in a regular balance training program may also help reduce fear of falling and improve quality of life.

Examples of balance training exercises include walking on an unstable surface, walking backwards, and walking in lunges. Tai Chi is a form of exercise that involves slow, gentle movements and balanced poses. Research has shown that this exercise can help improve balance and reduce the risk of falls in older adults.

Recommendations on what exercises to do and how often may vary depending on your age group.

Most people naturally lose bone density and muscle mass as they age. Older adults are at higher risk of osteoporosis than younger adults and children. Daily exercise is a powerful way to improve bone and muscle health and reduce the risk of fractures.

Experts recommend the following exercise guidelines by age group and other factors:

• Adults: 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, plus muscle-strengthening exercises twice per week
• Elderly people: 150 minutes of exercise per week, including cardiovascular exercise, balance training and muscle strengthening
• Pregnant people: 150 minutes of moderate-intensity exercise per week
• Adults with chronic health conditions or disabilities: 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise per week
• Young children (3-5 years): Physical activity through play throughout the day, every day
• Children and adolescents (6-17 years): One hour of physical exercise per day

It is important to speak with a healthcare professional before starting a new exercise program.

If you have low bone density, you should also avoid any exercise that may increase your risk of fractures (bone breaks). People at risk of osteoporosis may need to avoid the following types of exercises:

• Jump
• Running
• Jogging
• Any twisted or challenging yoga pose

Bone density is a measure of how dense or strong your bones are. Bone density and muscle mass tend to decrease with age, but you can help improve your bone density through exercise.

Focus on exercises that require your muscles and bones to work against gravity. Examples include brisk walking, dancing, and resistance training using equipment or your own weight.

If you have low bone density or osteoporosis, talk to a healthcare professional about exercise programs that are safe for you.