Published By: Rinks

Weight-Bearing Exercise: 5 Workouts For Strong Bones

It is essential to exercise your body right so your bones can grow stronger. Here are the kinds of workouts that help you improve your bone health.

How can someone diagnosed with osteoporosis get the most out of their workout routine? To strengthen your bones, try weight-bearing exercises. Before beginning any new exercise routine, it's essential to consult with your doctor to ensure it's safe for you. Then you should definitely try out these modern practices.

Tai Chi

The slow, delicate movements of tai chi are excellent for developing coordination and bone density. One research indicated that tai chi helped postmenopausal women preserve their bone mass. The findings were published in the medical journal Physician and Sportsmedicine. Bone mineral density testing showed that the women who practiced tai chi for 45 minutes, five days a week, for a year had a bone destruction rate up to 3.5 times faster than women who did not practice tai chi.


According to research published in Yoga Journal, women who practiced yoga frequently had higher levels of bone mineral density in their spines. Yoga, whether the slow and precise Iyengar style or the sporty and aggressive ashtanga, may strengthen the bones in your hips, spine, & wrists, all of which are prone to breakage. While positions like Warrior I and II require you to stand and target the hips and thighs, the wrists, arms, and shoulders are strengthened in poses like Downward Dog. In addition, strengthening the back muscles using the Cobra & Locust positions may be beneficial for spinal health. As an added bonus, practicing yoga can save you from falling by improving your equilibrium, coordination, focus, and body awareness.

Power Walking

To strengthen your bones, use this time-tested exercise routine. According to the research, nursing professionals who walked for four hours per week had a 41% reduced risk of hip fractures than those who walked for less than an hour per week. The ideal method is a brisk walk, which may be adjusted according to the individual's fitness level. The best part about walking is that it doesn't cost anything, and you can perform it whenever and wherever you choose.


Golfing 18 holes requires a lot of use of the upper body, what with carrying the bag and swinging the big clubs to get the ball far. Additionally, your hips & spine will be put through their paces as you move about and search for balls lost in the muck.


You could just be a person with two left feet and think it's impossible to enjoy social dances like the waltz and salsa. But as an alternative, you may enroll in a class for adult beginners in a jazz or ballet studio. Or, if you prefer, a dance-based aerobics class at the gym like Zumba. Some of them are helpful for your balance, while others mix strength training with dancer or step motions.