Exercises to Increase Bone Density

Weight Training

Using dumbbells, barbells, or other fitness equipment for weightlifting can put pressure on the bones, promoting increased bone density.

Resistance Training

Exercises that use body weight or external resistance, such as push-ups, pull-ups, and squats, are excellent resistance exercises.

Jumping Exercises

Jumping rope, box jumps, or performing jumps in high-intensity interval training can provide vertical impact on the bones, helping to improve bone density.

Yoga

Specific yoga poses, especially those that require balance and weight-bearing movements, can enhance bone strength.

Basketball

Jumping, sprinting, and quick direction changes in basketball can increase pressure on the bones, aiding in improving bone density.

Soccer

Running, jumping, and physical contact in soccer also positively stimulate the bones.

Cycling

While cycling mainly works the lower limbs, increasing the intensity and duration of cycling can also have some impact on bone health.

Rowing

Whether using a rowing machine or participating in water rowing, this exercise can apply balanced pressure to the bones throughout the body.