Weight Bearing Exercise

Doctors tell patients, in particular women, "I recommend weight bearing exercise." What is missing is a specific recommendation of the exercise that is safe and beneficial for you, as an individual. Doctors put this information on a patient portal or mention it in passing during a brief in-person visit. Where are the details? This article is about weight bearing exercise but to know what is best for YOU, the best option is to press your medical provider for suggestions and recommendations. They really do have your best interest at heart, but they are always in a rush so press the issue! The best detailed information might even come from a good physical therapist familiar with your medical history. That's what they do. The worst place to get advice is from, I'm sorry to say, the internet, yet here we are. The purpose of this posting is to give you some familiarity with weight bearing exercise to prepare you for a conversation with your health care professional.

The internet should never be your main source of advice about....anything!

Weight-bearing exercises are activities that require your muscles and bones to work against gravity. These exercises help strengthen bones by stimulating bone-forming cells and increasing bone density. Examples include walking, jogging, dancing, hiking, and resistance training like weightlifting.

They are highly recommended because they:

• Improve bone strength and reduce the risk of osteoporosis.

• Enhance muscle strength, balance, and flexibility.

• Support joint health and mobility, especially for those with arthritis.

• Reduce the likelihood of falls and fractures.

If you're looking to incorporate weight-bearing exercises into your routine, it's best to start gradually and choose activities that suit your fitness level.

If you are new to this type of exercise or have osteoporosis, keep reading....

There are plenty of effective weight-bearing exercises to strengthen your bones and improve overall fitness. Here are some great options:

Low-Impact Weight-Bearing Exercises

These are gentler on the joints but still help maintain bone density:

• Walking – A simple yet effective way to strengthen bones.

• Hiking – Adds more resistance and impact than walking.

• Dancing – Fun and engaging while improving bone strength.

• Climbing stairs – Works the legs and hips effectively.

High-Impact Weight-Bearing Exercises

These provide greater stimulation for bone growth:

• Jogging or running – Helps build stronger bones, especially in the legs.

• Jumping exercises – Activities like jumping jacks or skipping rope.

• Tennis or basketball – Involves quick movements and impact.

Strength Training (Resistance Exercises)

These exercises use weights or body resistance to strengthen bones:

• Weightlifting – Using dumbbells or resistance bands.

• Squats and lunges – Strengthen the legs and hips.

• Push-ups – Work the upper body and improve bone density.

You can also check out more details on bone-strengthening exercises and workouts for stronger bones.

If you're new to weight-bearing exercises, it's best to start with low-impact activities that strengthen your bones without putting too much stress on your joints. Here are some beginner-friendly options:

Strength Training for Beginners

• Bodyweight exercises – Squats, lunges, and push-ups help build muscle and bone strength.

• Resistance bands – A great way to add gentle resistance without heavy weights.

• Light dumbbells – Start with small weights and gradually increase as you build strength.

Balance and Stability Exercises

• Heel raises – Stand and lift your heels off the ground to strengthen your lower legs.

• Step-ups – Use a low step or sturdy surface to improve leg strength.

• Leg lifts – Hold onto a chair and lift one leg at a time to improve hip stability.

If you're looking for more details, you can check out this guide on beginner-friendly weight-bearing exercises.

Performing weight-bearing exercises correctly is essential for maximizing their benefits and preventing injury. Here are some key tips:

General Guidelines

• Maintain proper posture – Keep your back straight and engage your core.

• Start with a warm-up – Light stretching or walking helps prepare your muscles.

• Use controlled movements – Avoid jerky motions to reduce strain on joints.

• Breathe properly – Exhale during exertion and inhale during relaxation.

• Gradually increase intensity – Start with lighter resistance and progress over time.

Exercise-Specific Tips

• Walking & Hiking – Keep a steady pace, land softly on your heels, and push off with your toes.

• Squats & Lunges – Keep knees aligned with your toes and avoid letting them go past your feet.

• Jumping Exercises – Land softly with bent knees to absorb impact.

• Weightlifting – Use proper form and avoid excessive weight to prevent strain.

For a visual guide, check out this video on weight-bearing exercises, which covers key techniques and tips.

If you have osteoporosis, weight-bearing exercises can still be beneficial, but it's important to choose safe and effective movements to protect your bones. Here are some recommendations:

Safe Weight-Bearing Exercises for Osteoporosis

• Walking – A low-impact way to maintain bone strength.

• Tai Chi – Improves balance and reduces fall risk.

• Yoga – Certain poses help strengthen bones, but avoid deep backbends.

• Strength Training – Light weights or resistance bands can help maintain bone density.

• Heel Raises & Step-Ups – Gentle movements that strengthen the legs and hips.

Exercises to Avoid

• High-impact activities – Running, jumping, or intense aerobics may increase fracture risk.

• Twisting or bending movements – Avoid deep forward bends or twisting exercises that strain the spine.

• Heavy weightlifting – Stick to moderate resistance to prevent excessive stress on bones.

For more details, check out this guide on osteoporosis-friendly exercises.

Should you take vitamin supplements? I have no idea! I don't know you and I am not a doctor. People on the internet that tell you take supplements usually sell them and they do not know YOU.

I hope this helps the reader start a conversation with a health care professional. You can print this article and bring it to your doctor and and ask them to point to a exercise on the list! To your health!

Peace