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Activities and Exercises for Building Stronger Bones

There are two types of exercises that are important for strengthening bone:

          Weight-bearing and Resistive exercises or activities.

Weight bearing activities are those that make our muscles and bones work against gravity.  For example:

  • Walking         
  • Stair climbing
  • Dancing

Resistive activities are those that require us to use muscle strength to improve muscle mass and strengthen bone.  For example:

  • Lifting weights
  • Resistive pulling of bands or weight machines
  • Push ups

                            
All of these activities place demands on bone, thereby increasing bone strength and density.  Most activities are a combination of the two types of exercises.  An active lifestyle is important. 

Simple modifications can be made based on your current physical condition.  For instance:  if you cannot do push ups on knees, then what about wall push ups, or pushing against a wall while seated?

If you have had a fracture, are prone to falls, or have been diagnosed with osteoporosis, then you need caution and should consult your physician or occupational therapist about future risk and to design a program to meet you individual needs.
 
Owners Karla and
David Gonzales

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