When it comes to building and maintaining strong and healthy bones, exercise is essential. Exercise also helps to increase your muscle size, strength and co-ordination
Regular exercise helps bones become stronger and stay stronger, through all stages of life:
- In childhood, it helps with developing strong bones.
- In young adults exercise helps optimise muscle and bone strength
- In adulthood exercise helps to prevent or slow bone loss
- In seniors, it also helps to improve balance and co-ordination, thus reducing the risk of falls.
What type of exercise?
Healthy exercise comes in different styles, and all are excellent for healthy bones.
- Weight-bearing exercise: walking, hiking, jogging, climbing stairs, dancing etc.
- Resistance training: weights, gym training, swimming etc.
- High impact exercise: aerobics, plyometrics, sprinting etc.
- Balance training: yoga, Pilates, gymnastics
How much exercise
Around 30 minutes of exercise 4 to 6 times a week can help to build and maintain strong healthy bones. This can be one half-hour session, or it can be broken down into smaller activities that total 30 minutes.
Find something that you enjoy doing and make it a regular activity.
For more information about getting into exercise and maintaining a healthy fitness schedule for strong bones, check out these fact sheets covering: