Top Three Weight-Bearing Exercises for Stronger Bones

We all know that bone mass and strength recede as we grow older. It is a known fact that most people achieve their peak bone mass at their 30s and, after that, the strength and density of the bones begin to diminish. Fortunately, when your bones are stimulated, they respond by increasing its bone mass density. Young men and women who exercise regular generally achieve greater peak bone mass than those who do not. Exercise allows us maintain muscle coordination, strength and balance, which in turn prevents us from accidental falls and related fractures. This is especially important for people who are diagnosed with osteoporosis.

In some cases, people who are suffering from bone problems often used bisphosphonate drugs, such as Fosamax. However, this type of bone drugs have been reported to cause more serious problems on osteoporotic patients, such as unusual events of femur fractures, osteonecrosis of the jaw and esophageal cancer. To know more about more about this matter, you may refer to the Fosamax Injury Lawsuit.

Exercise may keep your bone marrow from turning into fat, according to a research. Bone marrow cells called mesenchymal stem cells transform into either bone cells, fat cells or occasionally other cells when they receive certain molecular signals. Because of this, they determine the strength and quality of bone; the more fat in the marrow, the less bone. Moreover, the best exercise for your bones is the weight-bearing exercises, which works against gravity, according to health experts. Here are some examples of weight-bearing exercises:

Weight Lifting Exercises

Lifting weights is important to increase bone density in all people. It is especially vital for women since they lose more bone density than men after menopause because of a decrease in estrogen. Lifting weights throughout your life will make your bones stronger in old age.


The work of weight-bearing — and the impact as your feet hit the ground — may increase bone density, especially in your hips. It’s just like walking, and then some. You’ll get even more impact on those bones if you’re going uphill or downhill, and that can improve bone health even more. More impact on your feet and legs translates into more bone density.


Not only will jogging burn calories and, if combined with a healthy eating plan, lead to weight loss, but as it is a weight-bearing exercise, jogging regularly will lead to stronger muscles and bones, meaning that we are less susceptible to osteoporosis, particularly for post-menopausal woman, the group which is most prone to contracting this bone-thinning disease.

The author of this article works as an online medical researcher and journalist. One of the major subjects that the author is currently focusing on is about safe alternative substitute for bone drugs (Fosamax) in preventing potential osteoporosis. To be able to understand more about the safety issues about the said drug, you may visit Fosamax Injury Lawsuit Center at for more information.

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Author: Kathleen Hennis