4 Weight-Bearing Exercises for Bone and Joint Health

Exercise is important for bone and joint health. A regular exercise routine can help you maintain bone density and help reduce joint pain. It also offers the added benefit of helping you shed excess weight that might stress your joints, and of helping you maintain good balance. Everyone should aim to get at least two hours of aerobic activity each week. The latest research shows that even broken into 15 min increments, the two hours of aerobic activity adds up and will prove beneficial to your overall wellbeing! In addition to this, below are four exercises that are beneficial for stronger bones and joints.

1. Walking or Hiking: This is the most easily available exercise. It doesn’t require equipment, special clothing or accessories. Be sure to have comfortable shoes and just start walking. When the seasons become colder or wetter, a few laps around the mall, or even around the house, are equally as beneficial.

2. Weights: To build strong bones and joints, use weights or a rubber resistance band. Aim for enough of a workout to tire your muscles without causing any actual pain. Make sure to work all of your major muscle groups, including arms, legs and core.

3. Dancing: If you haven’t dusted off the old dancing shoes in a while, now’s the time. Dancing provides a workout for the whole body. Music is a mood lifter and makes exercise more enjoyable. Whether dancing at a club or in your living room, it is a great way to workout without feeling like you are doing so!

4. Climbing Stairs: If you have stairs at home or at the office, take them. If you’re shopping, hit the stairs instead of the elevator or escalator. If you have access to a tall building, you can even make a game of it, trying to best your last time and number of stairs climbed on each outing. Again though, do not cause any actual pain with this or any other strengthening activity.

A consistent regimen is key to good health. Only a few minutes a day will keep you on the path to developing bones and joints that will support you for a lifetime. Remember to check with your doctor before starting any new exercise program.

Learn more about TriHealth's Bone Health Program.