Weight-bearing exercises, which have been shown to increase bone density, include walking, running, hiking, dancing, gymnastics, and soccer.
- If you have osteoporosis, walk 30 to 40 minutes four to five times each week. Make it an aerobic activity—using a treadmill, stepper, or stairs—but avoid risky activities that could cause falls.
- If you have osteopenia or normal bone density, any weight-bearing aerobic activity is fine. Do it 30 to 40 minutes four to five times each week.