Exercise
The key message is to mobilize in order to strengthen muscles, which brings considerable benefit:
Weight-bearing exercise is good for bone health. This type of exercise includes walking, jogging, stair climbing, tennis, volleyball and similar sports, aerobics, tai chi and dancing.
Resistance training, also known as weight or strength training, is also good for muscles and helps maintain bone mass. Speak to your doctor to find out which sort of exercise is best for you according to your age and health condition.
How much exercise is recommended?
The amount and type of exercise will vary depending on your age and bone health. An exercise program should be individually tailored to your needs and capabilities. Overall, most people should aim to exercise for 30-40 minutes three to four times each week, with some weight-bearing and resistance exercises in the program.
Exercise to build healthy bones in the young
Through weight-bearing exercises (jumping, running, dancing, walking), young peoples' bones acquire both density and mass. The bones become stronger and less vulnerable to osteoporosis later in life. Building up bone density and bone mass is particularly important for young girls and boys aged 8-16, and to a lesser extent, in younger adults.
