How to Do Weight Bearing Exercise to Prevent Osteoporosis

Women and men alike are susceptible to osteoporosis. However, not everyone wants to spend time or money at the gym. There are many ways to get your weight bearing workout and have fun at the same time. You might already be doing it and not be aware.

Difficulty: Easy

Instructions

1. Row a boat. Not only is rowing fun water recreation, but it works all upper body bones and muscles for "no" impact prevention of osteoporosis.

2. 
   Walk your dog for excercise

   Walk for at least 20 minutes a day, five days a week to build bone which may prevent fractures caused by osteoporosis. Not only does this promote bone health, but there are heart benefits as well. Take your dog with you for added fun.

3. 
   Go for a swim

   Swimming is an activity that exercises all muscles and bones and an excellent osteoporosis preventative.

4. 
   Gardening is great excercise

   Gardening will give you the weight bearing exercises necessary to prevent osteoporosis. When you stoop to pull weeds, lift bags of fertilizer, top soil, decorative rock, etc. muscle is interacts with bone to create weight bearing movements.

5. 
   All that running and jumping builds bones

   Playing tennis, volleyball, and badminton requires impact of feet to pavement or ground and arm movement which also may prevent osteoporosis by protecting your bones against fractures.

6. 
   Bicycling is also good for balance

   Bicycling is a great low impact exercise that builds bones, therefore providing protection against fractures.

Tips & Warnings

• Check with your doctor before starting any exercise program.
• Any exercise that works bone and muscle is a osteoporosis preventative

[knelson]

on 9/27/2009 Great tip to prevent osteoporosis!

[apalmer]

on 9/26/2009 Great examples of weight bearing exercises that can be fun!