Exercise

Exercise stimulates bone to increase its calcium content and in turn the bones become stronger and denser. The stresses exercise places on the bones through exercise encourages the bone to react by producing more calcium, to become stronger and denser. This thereby reduces the risk or scale of osteoporosis later in life. Therefore exercise throughout adulthood will increase bone density and people of all ages should be encouraged to exercise to keep their bones in good health.

Any form of exercise will encourage an increase in calcium in the bones, the ideal regimen being weight-bearing and resistance exercises. Weight-bearing exercises, such as walking and jogging, are the best way to increase bone density. Even household work and gardening will help. Resistance exercises, e.g. with weight machines, will also strengthen bones and exercises should be focused on the major muscle groups of the trunk and limbs.

Weight bearing exercises for 30 minutes a day, 3-4 days a week, is the recommended amount, and 2-3 times a week for resistance exercises. Allow at least one day between exercises to allow your muscle and bones to rebuild themselves.

Too much exercise can wear bone down so if in doubt contact your doctor for advice.

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