Active energetic happy elderly female with gray hair enjoying physical exercises indoors, training at home using dumbbells, smiling broadly

Exercise for Strong Bones

Osteoporosis, a condition where our bones become more brittle and liable to break, becomes a big concern as we get older. This is especially true for women, as hormone changes associated with menopause are one of the potential causes of this condition. However, there is something you can do to combat and prevent this issue: weight-bearing exercise.

Weight-bearing exercise is defined as exercise that we do while standing on our feet and legs that works our bones against gravity. When this happens, the muscles and tendons around the bones apply pressure, which causes the bones to produce more bone tissue. This makes the bones stronger and more dense, the opposite of what happens with osteoporosis.

If you’re not sure what would count as weight-bearing exercise, here are some ideas:

  • Running
  • Walking
  • Weight-lifting
  • Hiking
  • Strength training (such as push-ups, lunges, squats)
  • Tennis
  • Climbing stairs
  • Jumping rope
  • Plyometrics
  • Aerobics
  • Soccer
  • Baseball
  • Basketball
  • Volleyball
  • Gymnastics
  • Tai Chi

Make sure you talk to your doctor before starting any new exercise routine, but if you already struggle with mobility or strength issues, a brisk walk may be a good starting out point for you. You may also benefit from exercise classes offered by SCOA, like Tai Chi.