Weight-Bearing Exercises to Maintain Healthy Bones

British Columbia Specific Information

Being physically active can benefit your physical and mental health in many ways. For example, it can strengthen your muscles and bones, lower your risk of chronic conditions and improve your mood and sleep. Physical activity can be safe for almost everyone. If you have questions or concerns about becoming more active, speak with your health care provider or a qualified exercise professional.  

For information on the role of physical activity on overall health and taking steps to change your physical activity level, visit General health and Helping you make it happen on our website. If you would like guidance on physical activity or sedentary behaviour, call our qualified exercise professionals by dialing 8-1-1 and asking to speak with Physical Activity Services between 9:00 am and 5:00 pm Pacific Time Monday to Friday. You can also leave a message outside of these hours and email a qualified exercise professional. 

Overview

Doing weight-bearing exercises throughout your life can help you prevent osteoporosis. They help you build strong bones as a young person. And they help you maintain your bone thickness (density) as an adult. But if you stop exercising, your bones will start to thin.

Some weight-bearing exercise is aerobic, such as walking, jogging, climbing, and dancing. Some is resistance, such as lifting weights.

Starting these exercises at any age will help prevent bone loss. It's best to do moderate to vigorous aerobic exercises for at least 2½ hours a week. For example, do them 30 minutes a day, at least 5 days a week. Experts recommend that you do resistance exercises at least 2 days a week.

Exercises that aren't weight-bearing, such as swimming, are good for your general health. But they don't work your muscles and bones against gravity, so they don't stimulate new bone growth.

Credits

Current as of: September 8, 2022

Author: Healthwise Staff
Medical Review:
Kathleen Romito MD - Family Medicine
Martin J. Gabica MD - Family Medicine
Carla J. Herman MD, MPH - Geriatric Medicine