Exercise has long been known to help reduce the risk of fractures. Not only does exercise help to build bone, but it also helps to improve balance which decreases the risk of falls. Adding weight-bearing activities to your weekly routine is a great way to strengthen your bones. Some examples of weight-bearing activities are as follows:
- Walking
- Running
- Hiking
- Weight-lifting
- Climbing Stairs
- Jumping Rope
According to a recent study, it appears that those with greater lower-body muscle mass tend to have stronger hip bones1. Since hips are among the most common bones to fracture for those with osteoporosis, it would be good to design an exercise program that includes resistance exercises for the lower body to help increase muscle mass.
Remember that it is important to check with your physician before beginning an exercise program if you have been sedentary.
1. Reference: Segal, N.A. et al (2008) Muscle Mass Is More Strongly Related to Hip Bone Mineral Density Than Is Quadriceps Strength or Lower Activity Level in Adults Over Asge 50 Year. Journal of Clinical Densitomitry.