Exercise to Increase Bone Density

Photo by smcgee.

In September of this year, I found out that my bones are below the ideal limits for density.  I don't have osteoporosis--yet.  The range I'm in is a newly defined zone called osteopenia.  All is not lost. I still have a lot of control over my bone density. I can improve my diet with calcium-rich foods, and I can do bone-strengthening exercises.


Anyone started an exercise regime should first consult with a doctor, especially if you already have some medical conditions.  For example, those with osteoporosis should avoid doing a number of types of exercises, such as football, soccer, forward bends and twists because of a risk of injury.  See your physician for a more complete warning list.

I have exercised regularly in my life, so I was surprised when my DXA scan showed that my bones weren't adequately dense for my age (early 50s). Once I started looking at more information about bone-strengthening exercises, I saw a few problems.

• I don't weigh very much, which puts me in a high-risk category.
• I quit running in my mid-20s due to heal spurs and switched to low-impact machines.
• I haven't included strength training in my exercise routine: just cardio and stretching.
• I am too sedentary outside of my daily exercise routine. I sit for hours to read and write.

Young people, take note! Being told that I have osteopenia makes me want to feed high-calcium diets to every growing girl. And it makes me want to grab every 20 year old woman by the shoulders and look her in the eye. "You are going to start losing bone density in your mid 30s if you don't add weight-bearing exercise to your workout routine. Do everything you can for the next several decades to improve your bone density!"

But I can't travel back in time myself. I need to work in the present for better bone health. And everything I read about aging and fitness suggests that it's never too late to start an exercise regime. 

Consequently, I'm trying to incorporate more bone-strengthening activities:

• Stair climbing.  I  used to ask  my kids to run down into the basement to get me forgotten  items. No more. I get my own things and volunteer to get theirs. I also sometimes just run the stairs 3-5 times as a break from writing. I also avoid elevators and take the stairs.  
• Strength training.  I received some free training on the weight machines when I joined the YMCA 5  years ago. I kept a routine for about six  months on my own and then slacked off in favor of cardio machines and cardio workouts. I need to incorporate weight training at least 3 times a week. 
• Walking.  I used to read in my car while I waited for my son while he attends early morning scripture study. Now I spend the 50 minutes walking in the gym at the church.  I could walk the dog more, too. The dog would see that as a win-win. 

There is more to say about exercise and bone density, but this information and the links provide a good running start.  I have a goal to write a monthly post on bone density. (This helps motivate me to increase my own bone-healthy behaviors.)  Consequently, I just might expand on one of the above forms of exercise listed above.

Do something today to improve bone health.  Bone-strengthening exercises will help you maintain mobility for a longer period of time--keeping you from having to use a cane, a walker or a wheelchair. 

Related: 

What Is Osteopenia?
Calcium and Bone Health