What are the five weight-bearing exercises?
Weight-bearing exercises force you to work against gravity. They include walking, hiking, jogging, climbing stairs, playing tennis, and dancing.
Do weight-bearing exercises help osteoporosis?
Over 10 million Americans have osteoporosis, which is defined by weak and porous bones, and another 43 million are at risk for it. Numerous studies have shown that weight-bearing exercise can help to slow bone loss, and several show it can even build bone.
How long does it take for weight-bearing exercise to improve bone density?
It’s never too late to build bone health. Weight-bearing exercise is beneficial at every stage of life: childhood, adolescence, and adulthood. The University of Michigan researchers found that as little as 15-20 minutes of weight-bearing exercise, three days a week was sufficient for building bone density.