Exercises to Build Bone Strength and Prevent Osteoporosis

Calcium gets a lot of attention for its role in building bone strength and preventing osteoporosis. However, this essential mineral is only one factor in maintaining bone health. Weight-bearing exercise is equally important in the prevention of osteoporosis, yet this factor does not receive nearly as much attention. While calcium is the building block for strong bones and teeth, exercise prompts the body to put these building blocks to good use.

The body adds and removes bone mass in a continuous process known as remodeling. If blood calcium levels remain sufficient, and the bones are strained through daily exercise, the body will add more mass to bones than it removes. Bones become stronger when they are subjected to exercise in combination with gravity, and this increased strength can help to both prevent the development of osteoporosis, and reduce the severity of symptoms once the disease has begun.

Weight-bearing Exercises for Strong Bones

In order for weight-bearing exercise to be truly effective, all areas of the body must be worked regularly. Hiking and stair climbing are excellent exercises, but they focus on the legs and neglect other areas, such as the arms. Lifting weights is an excellent way to protect the bones in your arms from losing critical bone mass.

Some exercises are good for working several areas of the body at the same time. Once such exercise is wall squats, where you lean against a wall with your feet shoulder-width apart. Hold dumbbells in your hands and allow them to hang down at your sides while you slowly lower yourself a few inches, and then straighten your knees again. Lunges with dumbbells can also be performed, and involve taking a large step and bending both knees until the back knee nearly touches the floor. Rise and repeat with the other leg, working your way around the room.

Another full-body exercise is rowing - either in a boat, on a rowing machine, or by simulating the action with resistance bands that run between the feet and hands. Ski machines or elliptical machines that have handles for your arms are good options, as well.

It is not difficult to work in twenty to thirty minutes of weight-bearing exercise three or four days per week. A quick walk before work or after dinner is a great way to start, or you can devote a greater amount of time to your health by going to the gym or taking a dance class. The decreased risk of osteoporosis and overall improvement in health is well worth the investment of time and effort.