Studies are finding that exercise can help build and maintain bone density at any age.  Weight bearing exercises are proven the most effective.  These exercises include lifting weights, walking, stair climbing, hiking, and running.  Resistance exercises such as lifting weights should be done two-three times per week.   Unfortunately, swimming and bicycling are not considered weight bearing exercises.  Although they are good for the heart, they don’t make a difference in maintaining bone density.

If you are wondering how working your muscles can actually make your bones stronger, it is because the force of muscles pulling against bones stimulates the bone building process.   It will actually stimulate bone formation and the retention of calcium in the bones that are bearing the weight load.  Not only does exercise help with bone density, but it also increases muscle strength, coordination, and balance which decreases the risk of falling and bone injuries especially in the elderly.

Osteoporosis is more common in women than men.  This is why lifting weights is so important for women and should be included in their exercise routine.  So women don’t be afraid to pick up  those weights.  It might be your best way to fight against osteoporosis.