Exercise stimulates bone to increase its calcium content and in turn the bones become stronger
and denser. The stresses exercise places on the bones through exercise encourages the bone to
react by producing more calcium, to become stronger and denser. This thereby reduces the risk
or scale of osteoporosis later in life. Therefore exercise throughout adulthood will increase
bone density and people of all ages should be encouraged to exercise to keep their bones in
Any form of exercise will encourage an increase in calcium in the bones, the ideal regimen being
weight-bearing and resistance exercises. Weight-bearing exercises, such as walking and jogging,
are the best way to increase bone density. Even household work and gardening will help. Resistance
exercises, e.g. with weight machines, will also strengthen bones and exercises should be focused
on the major muscle groups of the trunk and limbs.
Weight bearing exercises for 30 minutes a day, 3-4 days a week, is the recommended amount, and
2-3 times a week for resistance exercises. Allow at least one day between exercises to allow your
muscle and bones to rebuild themselves.
Too much exercise can wear bone down so if in doubt contact your doctor for advice.