Exercise

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:

Vitamin D
Vitamin D
Calcium
Calcium
Exercise
Exercise
The Skeleton Crew
The Skeleton Crew
Research
Research

Get moving! Weight building exercise helps your body to build strong bones