The exercises listed in Group 1 are great for keeping bones strong. If you have osteoporosis, fall easily, or are frail, choose safer options from Groups 2 and 3. Muscle strengthening (Group 3) is important for everyone.
Group 1: High-impact weight bearing exercises (most days of the week)
Examples:
- Aerobic dancing
- Basketball
- Dancing
- Hiking
- Jogging or running
- Jumping rope
- Racquet sports
- Stair climbing
Group 2: Low-impact weight-bearing exercises (most days of the week)
Examples:
- Elliptical trainers
- StairMaster
- Low-impact aerobics
Group 3: Muscle-strengthening exercises (2-3 days a week)
Examples:
- Exercise bands
- Weight machines
- Weight lifting/Resistance training
- Pilates*
- Yoga*
*Avoid certain pilates and yoga moves if you have osteoporosis. For details, see the National Osteoporosis Foundation.
Adapted from the National Osteoporosis Foundation.
