How to strengthen your bones & prevent osteoporosis

Strengthen your bones using regular weight-bearing and resistance exercises.
Strengthen your bones using regular weight-bearing and resistance exercises. Osteoporosis Australia

WEIGHT-BEARING and resistance exercises are the answer to stronger bones.

Osteoporosis Australia exercise specialists claim hopping and jumping, and progressive resistance training such as lifting weights in the gym, are the most effective exercises for improving and preserving bone strength throughout life.

Other exercises that involve the feet making impact with the ground, such as running and jumping, tennis and dancing, are also good for bones.

Osteoporosis Australia's Professor Belinda Beck recommended regular exercise that raised the heart rate was it was important for reducing the risk of common lifestyle diseases, such as heart disease and diabetes.

"But we know that aerobic exercise on its own makes little or no difference to bones," Prof Beck said.

"Bones need to be stressed in very specific ways in order to get stronger."

To get successfully active, you should:

  • Exercise for about 30 minutes, at least three times a week.
  • Increase the intensity of exercises gradually. The amount of weight used, degree of exercise difficulty, height of jumps, and so on, must increase or vary over time to challenge the bones and muscles.
  • Routines should be varied rather than purely repetitive.
  • Exercises should be performed in short, intensive bursts.
  • Regular short bouts of weight-bearing exercise separated by several hours are better than a single long session.
  • Lifting weights quickly is more effective for improving muscle function than lifting them slowly.
  • Rapid, short bursts of movement, such as jumping or skipping, are more effective than slow movements.

It is also recommend that you consult a qualified exercise professional before embarking on an exercise program. This is particularly important for those people who have osteoporosis or have already suffered a fracture.

Topics:  active ageing general-seniors-news health osteoporosis seniors

Stay Connected

Update your news preferences and get the latest news delivered to your inbox.

Snitz sizzles to win qualifier with ease

IN FULL FLIGHT: Brisbane jockey Robbie Fradd streaks clear to win the $150,000 NRRA Country Championships qualifier on board Snitz, trained by Matt Dunn, at Clarence River Jockey Club.

SHORT priced favourite sends everybody home happy.

Ballina Players brings popular military drama to the stage

ON STAGE: John Rado as Colonel Nathan Jessep and Dylan Wheeler as Lt Daniel Kaffee in the Ballina Players production of A Few Good Men.

Tickets are on sale for their new production of A Few Good Men

Triumph of dreams ... it all started with one bike

A CLASSIC: Meerschaum Vale's Col McAndrew with his Triumph 1956 Speed Twin which he will show at the Northern Rivers Classic Motorcycle Club's Show and Shine at Alstonville Plaza on March 18.

Col has six classic bikes; 100 expected at show

Local Partners