You’re probably familiar with many of the benefits of regular exercise, when done properly. From building muscle to boosting your energy and even helping your brain function better, there’s no shortage of reasons to work up a sweat. But there’s another great benefit you might not think about as much: You could be improving your bone density through exercise, according to experts.
“Bone density refers to how strong and solid your bones are,” Dr. Raphael Longobardi, New Jersey-based orthopedic surgeon told HuffPost. He serves with the RWJBarnabas Health Medical Group and specializes in sports medicine, frequently identifying ways to strengthen the body. “The amount of mineral content in our bones helps them maintain their strength and resistance to fractures. Maintaining bone density is an incredibly important preventative for reducing the risk of conditions like osteoporosis or fractures. This is especially true as we age.”
There are also risk factors for certain groups, according to Kai-Yu Ho, a physical therapist and professor of physical therapy at University of Nevada in Las Vegas. Ho said bone density is important to look after “especially in postmenopausal women, as estrogen loss speeds up bone weakening.”
So, if you’re concerned about your bone density, how can exercise help?
“Exercise is a critical component to bone health,” said Dr. Deborah Sellmeyer, a clinical professor of medicine in endocrinology, gerontology and metabolism at Stanford University. “Impact exercises and weight training have been shown to increase bone density. Exercise regimens that incorporate balance training have been shown to reduce falls. Improved bone density and reduced falls help reduce fracture risk.” According to Ho and Longobardi, resistance and weight training increase bone density because they put stress on your bones and muscles, which promotes stronger bone growth.
Sellmeyer advised that we all include three components in our exercise for bone health: 30 minutes of daily impact exercise, 15 to 20 minutes of weights and resistance training a few times a week and daily balance training.
You can make these changes in your fitness routine without spending a ton of money or taking on daunting new machines or at the gym.
“Bodyweight exercises and free weights can be just as effective, without the need for a gym membership or expensive equipment,” Longobardi said. Regardless of your approach, he added, “it is important to consult a physician before beginning an exercise program and be aware of your limits to ensure that you can maximize bone-strengthening benefits while reducing the risk of potential strain or injury.”
If you haven’t been looking after your bone health, now’s the time: Based on the experts’ advice, we rounded up some small and easy fitness items you can use to help improve your bone density and reduce your risk of fractures.
The experts consulted for this story do not necessarily endorse the products ahead unless otherwise noted.
All three experts we spoke to recommended resistance bands as one of the most effective pieces of exercise equipment that can help increase bone density through resistance training. Ho said bands are “useful for beginners and those with limited mobility,” while Longobardi explained, “They apply resistance that stimulates bone growth through stress.”
We like this five-packbecause all five bands are the same length, but each one has a different resistance level, from extra-light to extra-heavy. “It’s important to begin with lighter resistance, gradually increasing in intensity to prevent injuries,” Longobardi said, advice that Ho echoed.
The bands are made with a durable, elastic fabric that comes in a bunch of colors. You can use the bands for squats, lunges and other exercises.
Promising review: “These are high quality resistance bands. They have a slight texture to them which holds them in place while using them. Purchased after recommended by my physical therapist. Variety of resistance bands in the pack which makes it easy to make exercises easier or harder!” — Austin Nichols
According to Ho, “Weighted vests increase bone-loading stimulus, especially during walking or bodyweight exercises.” To properly use a weighted vest for walking to help with bone density or osteoporosis, Medical News Today suggests trying out a vest without weights first, then adding the lowest possible amount and slowly increasing that amount over time. (It’s generally recommended that you start with no more than 10% of your body weight, but always check with your physician first.)
To do this, you may be best off with an adjustable vest like this one by Zelus, so you can change the weight. The vest comes in three sizes and six colors, with six removable weights on each vest. The vest is designed to evenly distribute the load, and the neoprene material is strong and comfortable. The vest is also equipped with reflective strips for visibility and a pocket to hold your keys, phone and other essentials.
Promising review: “My workout program includes a daily walk/run. I have osteoporosis in my spine and I’d been looking for a weight vest to wear during my walks to possibly help rebuild bone density. I really like this vest because the straps are adjustable; there’re pockets in the front to hold keys, tissue, etc.; it doesn’t ride up or rub when I’m running; and the weights are easy to add and remove. The vest had a noticeable chemical smell when I first took it out the box, but the smell quickly dissipated after the vest sat out a couple days. All in all, it’s great value for the money!” — E. R. Rogers
Improving your bone density can be as simple as getting your steps in. Who knew? “Other weight-bearing exercises such as walking, stair climbing, and aerobics also contribute to bone health,” Longobardi said. “Activities such as these cause your bones to bear your body weight against gravity, and this contributes to increasing bone mass and preventing osteoporosis in the future.” Sellmeyer also suggested stair climbing as part of her recommended 30 minutes of impact exercise a day.
If you don’t live in a building with stairs or near a set of stairs you can use, a mini stair stepper like this one can provide an easy and convenient way to do these exercises without having to leave the house or make room for large equipment. This stepper has a loading capacity of 300 pounds and weighs just 16 pounds itself, so you can move it around the house as shown in the pictures here. The silent cushioning pad will keep the machine from making too much noise, and the height of the steps can be adjusted depending on your workout needs. You can even use it sitting down, as one reviewer can attest to.
Again, Longobardi and Sellmeyer both recommended walking for impact exercise. One other exercise you can try, according to Sellmeyer, is “tandem walking,” where you walk “in a straight line with one foot directly in front of the other” to train your balance and reduce falls (and therefore, your risk of fracturing bones). Like the stair stepper, a walking pad can come in handy if you have less time to go outside for a walk or less space for something like a treadmill that can’t be easily stowed away when not in use.
Our pick is this one by Akluer, though you can check out our walking pad buying guide for more options. You can adjust the incline up to 5%, and the LED display lets you see important stats like distance and speed. The running belt is anti-slip with shock absorbers for a comfortable walk. And when you’re done, tuck away the pad under a bed or sofa with ease using the built-in transport wheels.
Whether or not you buy fancy equipment for your workouts, what you’ll always want is a good pair of shoes. “Supportive footwear [is] essential for impact activities like jumping and jogging to prevent joint stress,” Ho said, adding that proper footwear can help you avoid injuries.
When it comes to supportive and comfy shoes, we’re Hoka fans here at HuffPost, and the Bondi 9s are podiastrist-recommended, to boot. Their plush cushioning and supportive construction have made them a cult favorite for the brand. You can get them in a bunch of colorways and men’s sizes 7-16, as well as women’s sizes 4-12.
While the buttons below will take you to Nordstrom to shop these sneakers, you can also get them in a range of colors at Zappos in both men’s and women’s sizes.
Sellmeyer recommended some simple balance exercises, including “standing on each leg for 30 seconds two to three times each day, [and] doing the same standing on a foam balance pad which is more difficult.” Foam balance pads have an unstable surface, so using them can help your balance and stability.
We like this one made by ProsourceFit, which comes in two sizes and has a near-perfect 4.8-star rating with more than 14,000 reviews. The lightweight pad weighs just 12 ounces so you can carry it wherever, and use it for Sellmeyer’s recommended balance exercises as well as lunges, squats, planks and more. That’s in addition to other uses around the house, like as a knee pad for gardening, a foot pad for underneath your desk and more. Talk about versatility. The pad is available in five colors.
Promising review: “Functions exactly as advertised. great for balance and core work. this pad has the perfect amount of “give” to work those areas. also the small waves on the surface help to prevent sliding on hard wood floors.” — Mary S.
Both Ho and Longobardi named adjustable dumbbells as a beneficial equipment option for resistance training. Why adjustable? “While free weights and resistance bands can help stimulate bone growth, it’s important to begin with lighter resistance, gradually increasing in intensity to prevent injuries,” Longobardi said.
Ho added that adjustable equipment is more suitable for long-term use as you slowly up the intensity of your workouts. In other words, adjustable dumbbells involve taking on a higher cost upfront, but you’ll save money later by not having to purchase new dumbbells so soon.
Our pick is this set from Lifepro, which comes in three weight ranges. You just use the sliders to increase or decrease the weight. The dumbbells have a non-slip handle and safety locking mechanism, as well as a storage rack that comes included so you can keep these secure and out of the way.
If you’d rather start off with one instead of a pair, Target sells a single adjustable dumbbell from their All In Motion brand. This plastic and steel dumbbell goes up to 25 pounds and comes with a similar storage tray.
Promising review: “These are really nice (I bought 2)! I am a beginner with strength training, so I like that these are compact and easy to adjust the weight. Took me a minute to figure out how to use it (didn’t realize the explanation was printed on the actually dumbbells lol) and when I first picked them up one of the plates fell out but luckily I was sitting on the floor. All in all an excellent product and makes me feel confident using weights!” — Teeintee
Pickleball has become “America’s fastest-growing sport” over the past couple of years, and it can also help improve your bone density, according to Sellmeyer, who suggested the activity as one type of impact exercise. This is also a great way to work out with family or friends for something a little more exciting than a typical walk or weightlifting session.
This starter set from Recess Pickleball includes two durable fiberglass paddles with sweat-proof handles and three balls. The brand offers tons of color and pattern options, including the fun “Dog Day” doodles shown here, as well as sets with paddle cases, a gym bag and up to eight paddles.