If you care about and are invested in your health, then you already know exercise is one of the most important factors in living a long and healthy life.  In fact, the Founding Director of the National Institute on Aging, Robert Butler once wrote, “If doctors could prescribe exercise in a pill form, it would be the single most widely prescribed drug in the world.”

But why wait for a doctor to tell you to exercise?  If you’re serious about maintaining strong and healthy bones throughout your life, exercise should move up on your list of priorities. Even though we can’t see out bones, like any other body tissue, bones undergo constant change to accommodate growth and repair.  From the time we are born until the day we die, bone is continually being broken down and built up, a process known as remoldeling – old bone is removed (resorption) and new bone is added (formation).

That is why one way to keep our bones strong and free from osteoporosis, a disease characterized by low bone mass and progressive bone loss, is to have a regular workout routine.  Building bone density is important to strengthening bones which also may delay or prevent the onset of this brittle bone disease in later life.

To get started on maintaining and preserving your bones as long as possible, here are the best exercises for building bone density:

·      Lift weights

What’s good for our muscles is good for our bones.  This should be a mantra we all need to remember when working out.  When our muscle mass is increased, it makes every physical activity easier to do.  It also helps us avoid unwanted fat gain, improves athletic ability, improves self-confidence, and builds strong bones. 

It is never too late to increase bone density by adding strength training exercises. Even people in the 60’s and beyond can significantly increase the density of their bones when performing regular weight lifting. 

Exercises such as squats and lunges have been shown to help build bone density quickly.  If you are new to lifting weights, start off slowly using lighter weights so you don’t injure yourself or develop poor form or technique.  Get guidance from a coach or trainer to avoid unsafe lifting technique and to reduce your risk of injury. 

·      Jump rope

Anytime you do a movement that involves hops, jumps or leaps can increase bone density.  These movements are considered high-intensity impact exercise which creates a significant force on the muscle, joints, and bones.  All of that impact leads to making your bones stronger and denser.  Even just hopping can increase the bone density in hips which can help reduce a hip fracture later on in life. 

·      Moderate-impact exercise

Some excellent exercises to give your bones a workout include running, hiking, brisk walking and stair climbing.  These moderate impact moves put just enough stress on your bones and muscles to improve the density of bones particularly in the lower body, hips and lower spine. 

Mix up bone-building activities

Your bones respond best to unusual, unexpected bursts and varying combination of forces, rather than routine workouts all the time.  Here are some additional ideas to help you achieve this:

·      Skip or break into a jog when you wouldn’t normally

·      Vary your weight-lifting repetitions, mixing heavier weights than you’re used to with lighter ones

·      Include several bursts in your workout, where you increase your heart rate for a minute or so

·      If you always use the treadmill, try dancing or yoga exercises every other work-out

Putting it all together

Our bones are an important part of us not to ignore.  By incorporating these exercises in a regular workout routine, you are sure to make your bones as strong and dense as they should and can be.