Weight bearing exercise is a key component in building and maintaining bones, which can reduce your risk for osteoporosis. Weight bearing exercise includes any activity that works your muscles and bones against gravity. The pull of the muscles on the bone creates more bone growth resulting in stronger, more dense bones. Examples of weight bearing exercises include:
- Walking
- Climbing stairs
- Dancing
- Hiking
- Golf
- Bowling
- Weightlifting
- Tennis
If you suffer from moderate-to-severe arthritis or other limitations, discuss with your doctor or physical therapist the kinds of weight-bearing exercises that would be best for you. Though biking and swimming are NOT weight-bearing, they are gentler on the joints. This may not increase bone mass, but some exercise is certainly better than no exercise.