Wellness Matters

6 Exercises to Build Your Bone Bank

August 25, 2014

An estimated 50 percent of women and 25 percent of men over 50 will break a bone due to osteoporosis, according to the National Osteoporosis Foundation.

The key to lessening your risk of osteoporosis is building a bone bank (bone density) as early as possible. One key method is a regular exercise program that incorporates weight and non-weight bearing exercises.

Here are six exercises to build a fuller bone bank:

  • Walking and Jogging - promote bone growth by applying direct compression on the bone.
  • Pilates and Yoga - low-impact routines that incorporate weight-bearing movements. These exercises may be helpful for individuals who have difficulty walking or jogging.
  • Weightlifting and Resistance Training - strengthens the muscles that support and protect the bone and prevent secondary injuries.
Improving balance and posture are also important methods of increasing bone health and lessening the risk of fractures or breaks.

Consult with a physical therapist or health care professional before beginning any exercise routine.


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