Performing resistance training helps your muscles get bigger and stronger. The stress from the resistance causes an adaptation, so that the next time you’re challenged to move an object, you can do it.
And just like some exercises are good for your muscles, there are those that are good for your bones. Not only do they enhance strength and coordination to reduce the risk of falls, but they may improve bone strength.
The best exercises for bone strength and density all involve at least one of the following:
Resistance: Resistance helps with bone strength much like it does with muscles. Every time you use a muscle to pull or push a dumbbell or resistance band, muscles tug on bones to stimulate them to get stronger.
Weight-Bearing: Weight-bearing activities like walking, hiking, basketball, and tennis are all activities requiring you to carry your body and fight gravity. Cycling and swimming, on the other hand, do not. The force it takes to fight gravity helps bones get stronger.
High Velocity: The impact of jogging or running, or lifting heavy weights, may do more for bone strength than a leisurely walk.
Changing Directions: Exercises that are good for bone strength also involve moving from side to side, starting and stopping, or jumping.
Help with Balance: Exercises that promote balance may not directly promote strong, dense bones, but it can help protect them. The better balance you have, the more likely you are to stay upright and avoid falls and potential bone breaks.
Strong, dense bones help you remain resilient and able in advanced age. Along with a diet rich in calcium, vitamin D, and other nutrients, exercises that apply pressure to the bones (and focus on balance) can help you maintain a higher quality of life and reduce the risk for injury.