Osteoporosis – bitterness and breaking down of the bones – is one of the most common ailments women suffer as they age. The good news, however, is that the disease can be prevented through certain forms of exercise, in addition to a calcium-rich diet.
Weight-bearing and resistance exercises (those that put pressure on the bones and, in turn, build bone density) are helpful in fighting osteoporosis. Although aerobic exercises are beneficial and important for overall fitness, they don’t specifically help build bone density. Some examples of weight-bearing exercises include running, jumping, and resistance training. ACSM recommends that all healthy adults perform resistance training exercises at least twice per week, with eight to 12 repetitions or eight to 10 exercises.
Additional information on osteoporosis:
ACSM’s Position Stand on Physical Activity and Bone Health
National Osteoporosis Foundation