Results: A total of 19 studies, which included subjects, were eventually acquired. The cumulative probability ranking results indicated that 3MI was the optimal option in improving lumbar spine, femoral neck, total hip and Troch bone mineral density.

Nevertheless, more high-quality studies are needed to verify the above conclusion. Bone loss is significantly accelerated with the loss of estrogen after menopause in elderly women.

Studies have shown that during 1—10 years after menopause, the annual loss rate of human bone mass is 1. BMD and bone mass reduction above a certain range is prone to osteoporosis, which increases the risk of fracture by 2. Approximately million women worldwide suffer from osteoporosis after menopause, because the destruction of trabecular bone structure results in increased bone fragility and decreased bone mechanical strength, which consequently adds the risk of fracture Levin et al.

Osteoporosis and fall risk are determinants of fragility fractures. According to the Iolascon study, women with higher fall risk exhibit more osteoporotic fractures and poorer physical performance, leading to more medication intake.

Besides, patients with osteoporosis and fractures are more prone to disability and highly dependent on others in daily activities, which significantly undermines their life qualities Global Burden of Disease Study Collaborators, Accordingly, it is essential to find ways that effectively prevent and treat osteoporosis Reginster and Burlet, ; Jackson and Mysiw, Despite the effective role of drugs that improve bone mineral density BMD in treating osteoporosis Crandall et al.

It is proved that exercise training, such as weight bearing, progressive resistance training, strength training, etc. In addition, the theoretical basis for osteoporosis prevention is to furthest increase bone mass during the peak period of bone mass balance and maintain it for a longer time.

Meanwhile, physical exercise is required during the period of rapid bone mass loss to slow down its loss rate. Accordingly, exercise training for the elderly should be strengthened to prevent bone loss and increase BMD, so as to effectively prevent osteoporosis and reduce fall risk.

The Clinical Practice Guidelines CGP advocates exercise of moderate-to-high intensity to prevent bone loss Füzéki and Banzer, , which, however, differs in recommended exercise intensity, and fails to make specific indications on the type, frequency, intensity, and duration of exercise.

Therefore, relevant investigation should be conducted to improve the quality of evidence regarding the application of this intervention in the management of patients with osteoporosis. Previous studies have demonstrated the obvious advantages of resistance training RT over other exercise methods in increasing BMD Palombaro et al.

Therefore, this study designed various combinations of training intensity and frequency using a network Meta-analysis to find the optimal scheme, so as to compare the effects of different schemes on BMD in postmenopausal women, and provide a scientific basis for exercise prescriptions that can improve BMD in the elderly population.

The systematic review of this paper was conducted according to the Preferred Reporting Items for Systematic Review and Meta-Analyses PRISMA ; this study has been registered with the International Prospective Registerof Systematic Reviews PROSPERO under the registration number: CRD Based on the previous studies Kistler-Fischbacher et al.

The PICO strategy is presented in Table 1. In this study, the search strategy was developed and implemented according to PRISMA. A systematic search was conducted in databases including ProQuest, PubMed, Cochrane Library, Embase, and Web of Science with a retrieval time range from the establishment of the database to May The search terms included bone mineral density BMD , resistance training, strength training, and postmenopausal.

The specific search strategy was as follows PubMed was used as an example : Bone Mineral Density OR Density, Bone OR bone density OR BMD AND exercise OR resistance training OR resistance OR weight lift OR strength training OR strength exercise OR weight training AND post-menopausal OR post menopause OR menopausal.

After duplicate data was removed using EndnoteX9, two reviewers independently analyzed the titles and abstracts of all literature retrieved from the database.

Then, they browsed through the entire articles, further screened out those that met the inclusion criteria, downloaded the full text, and divided them into three groups-included, possibly included, and excluded.

For any disagreement, articles were reevaluated. If disagreements persisted, group discussions were held to resolve it. Methodological quality and risk of bias of the included studies were assessed using the Joanna Briggs Institute JBI Checklists Critical Appraisal Tool for Randomized Controlled Trials RCTs Sukan et al.

The PEDro scale has been widely used to classify the quality of evidence in randomized controlled trials, aiming to enhance application of the best evidence in clinic treatment to make physical therapy more effective. The PEDro scale is a RCT rating scale based on the Delphi list Maher et al.

The risk of bias in the studies was classified into three types such as low risk, uncertain risk, and high risk according to the JBI assessment results. Five domains were included in this tool to assessthe risk of bias, including bias because of 1 randomizationprocess, 2 deviations from intended interventions, 3 missing outcome data, 4 measurement of the outcome, and 5 selection of the reported results.

Each domain could bescored as low, moderate, or high risk of bias. Finally, an overall risk of bias score was provided. Data preprocessing and analysis were performed by two reviewers. The raw data was preprocessed using Microsoft Office Excel and results were indicated as the difference value between the endpoint and base values.

Network Meta-analysis and graphical plotting were performed for relevant data using Stata The results of network Meta-analysis were presented through pairwise comparison of forest plots. Cumulative ranking probability plots drawn based on the surface under the cumulative ranking curve SUCRA were used to determine the optimal training intensity and frequency.

Comparison-correction funnel plots were used to test for publication bias and small sample effect. Apart from the above, stability of the study results was verified using subgroup and sensitivity analyses. Subgroup analyses was performed according to the duration of intervention, while sensitivity analyses was performed by excluding studies with a sample size of less than A total of 4, studies were retrieved, and based on multiple screenings, 19 studies with a total of patients were finally included.

The flow chart of selection process in this study is shown in Figure 1. A total of 19 studies Pruitt et al. In the intervention group, eight studies involved 3HI, five involved 3MI, six involved 3LI, two involved 2HI, three involved 2MI, and 0 involved 2LI.

The detailed basic characteristics of the included studies are as shown in Table 2. Table 3 provides the quality evaluation results of the included studies. Added to that, between-group statistics, point measures, and difference value statistics were conducted on all the included studies.

This may lead to performance or detection bias, especially for subjective outcome measures Supplementary Table S1. Using ROB two to assess methodological quality and bias in the included studies Supplementary Figure S1A, B.

The main source of concern was potential bias due to the selection of the reported result. Two studies were at high risk of bias due to the randomization process Milliken et al. These issues may be due, in part, to lack of clarity in reporting rather than study conduct, as many studies did not publish a protocolor analysis plan or there was a lack of clarity in reporting method of randomization.

Other sources of concern were potential deviations from the stated interventions Nichols KPN et al. One study Pruitt et al. A total of 16 studies with subjects were included in this part.

The network evidence diagram is shown as Figure 2A. Moreover, the SUCRA results in Figure 2D showed the highest SUCRA value appeared at 3MI Based on the above research, 3MI may be the optimal option.

FIGURE 2. Network meta-analysis results forlumbar spine LS BMD. A Network evidence diagram; B loop inconsistency test; C forest plot; D the figure of cumulative probability ranking; E funnel plot. A total of 19 studies with subjects were included. The network evidence diagram is shown as Figure 3A.

Besides, the cumulative probability ranking in Figure 3D showed that 3MI ranked first SUCRA value of For the above reason, 3MI may be the optimal option to improve FN BMD. FIGURE 3. Network meta-analysis results for femoral neck FN BMD. A total of eight studies with subjects were included in this part.

The network evidence diagram is shown as Figure 4A. Meanwhile, the cumulative probability ranking in Figure 4D showed that 3MI ranked first SUCRA value of Based on the above study, 3MI may be the best protocol to improve TH BMD. FIGURE 4. Network meta-analysis results for total hip TH BMD.

The network evidence diagram is shown in Figure 5A. The loop inconsistency test in Figure 5B showed good consistency between the direct and indirect evidence. Meanwhile, the cumulative probability ranking in Figure 5D showed that 3MI ranked first SUCRA value of To sum up, 3MI may be the best protocol to improve Troch BMD.

FIGURE 5. Network meta-analysis results forTroch BMD. A Network evidence diagram; B forest plot; C the figure of cumulative probability ranking; D funnel plot. It can be seen from Figures 2E — 5E that the funnel plot of each indicator was basically symmetrical and most of the points were in the upper part of the funnel, while only a few points of LS and FN BMD fell in the outer part of the funnel.

The overall results revealed that publication bias was less likely contained in this study, but the interpretation of the results still needs to be treated with caution.

In this part, sensitivity analyses were also performed by removing studies with sample sizes less than 10 to verify the robustness of our results. In regard to LS BMD, studies including Bemben and Maddalozzo were removed. The network evidence diagram and loop inconsistency test are shown in Supplementary Figure S2A, B.

The pairwise comparisons in the forest plot Supplementary Figure S2C and the cumulative probability ranking Supplementary Figure S2D were not significantly different from the overall results. Hence, it can be concluded that our results are stable and reliable.

In regard to FN BMD, studies including Bemben, Pruitt and Maddalozzo were excluded. The network evidence diagram and loop inconsistency test are shown in Supplementary Figure S3A, B. The pairwise comparisons in the forest plot Supplementary Figure S3C and the cumulative probability ranking Supplementary Figure S3D were not significantly different from the overall results.

Therefore, it can be concluded that the results are stable and reliable. Watch our new exercise for bones films. Learn how to build up impact and muscle-strengthening exercise. What is low, moderate and high impact exercise?

Lower impact Moderate impact High impact Walks Highland dancing Basketball Brisk walking Jogging or running Volleyball Marching Team and racket sports Track events Stair climbing Skipping and hopping Star jumps Gentle heel drops Low level jumping Tuck jumps Stamping Vigorous heel drops and stamping High level jumps Muscle-strengthening exercise When your muscles pull on your bones it gives your bones work to do.

Increasing muscle resistance can be done by adding a load for the muscles to work against, such as: a weight in your hand using an elastic muscle resistance band using your body weight during a press up.

How often do you need to exercise to help your bone and muscle strength? Weight-bearing exercise with impact: Click here for our Short films on How to build up exercise for your bones and a new Exercising safely film Exercise levels appropriate for your health and mobility People without osteoporosis, and most people with osteoporosis About 50 moderate impacts on most days.

This could be jumping, skipping, jogging or hopping. If you have spinal fractures or are unable to do moderate exercise 20 minutes of lower impact exercise on most days If you're not physically strong or unable to do regular exercise Aim to avoid prolonged sitting.

Stand up for a few minutes every hour. Muscle-strengthening exercise: Exercise two to three days each week, on non-consecutive days. Aim for 20 to 30 minutes, working on exercises that target legs, arms and your spine.

Work gradually with resistance bands and weights - the most you can lift eight to 12 times. Build up to three sets of each exercise Click here for our Short films on How to build up exercise for your bones and a new Exercising safely film Remember - Any exercise you do for your bone health should be in addition to the exercise you do for your general health, as recommended by the government.

Exercising if you have osteoporosis Exercise or keeping moving is important for bone health and osteoporosis - whatever your age or wellness and whether you have broken bones in the past or not. Print page. Help our specialist nurses continue to support those in need Donate now.

Here are a couple examples of these exercises: 2. Resistance exercises When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones, Krupskas says.

Try something different from a traditional pushup. Standing pushups: Stand approximately 3 feet away from a wall, facing it. Place your hands shoulder-width apart at chest level against the wall. Bend your elbows as you lean into the wall. Straighten your elbows, pushing your body weight away from the wall.

Seated pushups adapted : Hold a lightweight pole, like a broomstick, palms down with your arms shoulder-width apart at chest level. Push the pole away from your chest, straightening your arms. Then bend your elbows, returning your arms to your chest.

Resistance bands: Resistance bands like TheraBand are a light, portable way to strengthen. They are color-coded to indicate various resistance levels. For those who are just beginning an exercise program or have joint issues, it is best to use a lighter resistance band and gradually work up to moderate and then heavier resistance bands.

Remember, Krupskas advises, how important it is not to force any movement. Band pull: You can do this exercise while seated or standing.

Again, if seated, it is important to support your feet on the floor or footrests. Hold onto the band approximately 5 inches away from your chest, arms shoulder-width apart. Hands are palms-down at chest level. Slowly pull the band, extending your arms beyond shoulder width. Try to straighten your arms as far as possible while creating tension in the arms.

Slowly return to the beginning position, releasing the tension in your arms. Balance and core exercises Your core encompasses your stomach muscles, back muscles, and pelvic girdle. Balance on one leg while lifting the other off the floor. Count to 10 while engaging your stomach muscles.

Return your leg to the floor and alternate legs. Repeat several times. When you first try it, stabilize with two hands on the kitchen counter. As your core strengthens and your balance improves, you can transition to stabilizing with just one or two fingers from each hand.

Eventually, you will be able to eliminate the hands. Standing straight: Contract hold in your abdomen belly , so your belly button pulls toward your spine. Stand straighter as you stabilize your core. Seated core: Even seated, you can build your core muscles by: Sitting on a firm seat, arms crossed over your chest, legs bent.

Alternate raising each thigh 1 to 2 inches, engaging your core. Lower thigh to starting position. Sitting on a firm seat, arms crossed over your chest, straighten one knee and then return to your starting position.

Alternate your legs. Flexibility Stretching is important to elongate the muscle fibers. Hamstring stretch : Lie on your back, a pillow under your head. Bend your knees with your feet flat on the floor or bed. Straighten one knee and raise your leg up toward the ceiling. Using both hands, grab and hold behind the thigh for 30 to 60 seconds.

You may wish to interlock your fingers to better support your leg. Do not force the stretch. Lower your leg to starting position.

The results can be devastating, as Krupskas knows firsthand. She was part of the first studies validating enzyme replacement therapy ERT as a Gaucher treatment. Still, she has osteoporosis that has resulted in repeated bone damage. She has had eight hip replacements and a pelvic reconstruction—staying active all the while.

To be sure about your bone health, the National Gaucher Foundation strongly advises having a Gaucher specialist—someone who truly understands the nuances of the disease—on your care team. And before you start an exercise program, talk to your Gaucher specialist about your unique situation.

Krupskas believes there is no substitute for working one-on-one with a trainer or physical therapist who understands your condition. Your exercise routine will vary based on whether you have skeletal involvement or joint replacements. Working with an individual coach allows you to tailor your workout to your needs.

Krupskas categorized those needs by how much Gaucher affects your mobility:. The best bone-strengthening activities are weight-bearing exercises. Weight-bearing exercises mean those where your feet touch the ground, such as walking and jogging. These activities gently pressure the bones to encourage them to rebuild and become denser.

You can perform the following bone-strengthening exercises while standing or sitting, depending on your level of mobility functioning. For seated exercises, Krupskas recommends a firm chair, like a dining room chair, not a couch. Strength-training exercises are at the heart of building bone density.

When you contract and tense the muscles, they pull on the bones. This tension. Canned goods or an eight- or ounce water bottle can be your weights. When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones, Krupskas says.

These exercises use mechanical resistance from weight-bearing, such as resistive bands or weights. Do three sets of 10 repetitions of these exercises, she suggests.

Your core encompasses your stomach muscles, back muscles, and pelvic girdle. Stretching is important to elongate the muscle fibers. There are many variations of stretches for the upper body and lower body, including the hamstrings and calf muscles, which can get very tight from sitting.

If you can get out of the house, a walk can offer a cardiovascular workout for your heart and lungs. If you have a gym setup available, you can exercise on the treadmill or an elliptical machine. If you need to stay home and have no aerobic equipment available, try gentle marching in place.

Set a timer for 30 seconds or 1 minute at a time. Krupskas cautions that people with skeletal problems or joint replacements should avoid YouTube or Zoom workouts, as they tend to be impersonal.

Those who have Gaucher disease can follow specialized video workouts such as Movement for Life, which was created by NGF and Krupskas. Krupskas include exercises designed for those who have low mobility as well as moderate to high mobility. After a while, with high-impact activities, there is a possibility the prosthetic will loosen from the bone.

In the long run, exercising to your capacity will be one of the most important things you can do for yourself. If any questions arise before you begin exercising, please do not hesitate to contact Krupskas. It is important to take advantage of available resources to ensure you are set up for success to increase bone density.

Connect with Suzanna Krupskas today. Back Exercise is great for just about everyone. What Are Osteopenia and Osteoporosis? Osteopenia is when the bones lose some of their mineral content especially calcium.

With a lower mineral content, bones become weak, and the chance of a fracture broken bone increases. Osteoporosis is more severe and occurs when bones become more porous, making them likely to fracture easily. People with osteoporosis lose bone faster than they can grow new bone.

Gaucher Disease and Osteoporosis Many people living with Gaucher disease develop osteoporosis. Increasing muscle resistance can be done by adding a load for the muscles to work against, such as: a weight in your hand using an elastic muscle resistance band using your body weight during a press up.

How often do you need to exercise to help your bone and muscle strength? Weight-bearing exercise with impact: Click here for our Short films on How to build up exercise for your bones and a new Exercising safely film Exercise levels appropriate for your health and mobility People without osteoporosis, and most people with osteoporosis About 50 moderate impacts on most days.

This could be jumping, skipping, jogging or hopping. If you have spinal fractures or are unable to do moderate exercise 20 minutes of lower impact exercise on most days If you're not physically strong or unable to do regular exercise Aim to avoid prolonged sitting.

Stand up for a few minutes every hour. Muscle-strengthening exercise: Exercise two to three days each week, on non-consecutive days.

Aim for 20 to 30 minutes, working on exercises that target legs, arms and your spine. Work gradually with resistance bands and weights - the most you can lift eight to 12 times. Build up to three sets of each exercise Click here for our Short films on How to build up exercise for your bones and a new Exercising safely film Remember - Any exercise you do for your bone health should be in addition to the exercise you do for your general health, as recommended by the government.

Exercising if you have osteoporosis Exercise or keeping moving is important for bone health and osteoporosis - whatever your age or wellness and whether you have broken bones in the past or not. Print page.

Help our specialist nurses continue to support those in need Donate now. People without osteoporosis, and most people with osteoporosis. About 50 moderate impacts on most days. If you have spinal fractures or are unable to do moderate exercise. If you're not physically strong or unable to do regular exercise.

If you want to build healthy bones, the best thing you can do is make an impact with the ground. In other words, try running, jumping, or walking. These activities create forces that move through your bones and help with the bone remodeling process that adds density.

Jump: If you really want to go high-impact, try jumping. One study showed that premenopausal women who performed 10 to 20 high-impact jumps, with 30 seconds of rest in between each jump, twice a day for four months significantly increased bone density in their hip bones compared to a group of women who did not jump.

Mixed-Up Movement: Mixed-up movement is exactly what it sounds like—movement that mixes it up by taking you in different directions. Whether walking, jogging, or hopping, throw in what is referred to as odd impacts—meaning that you move sideways, backwards, or any direction other than straight ahead.

Tennis players know all about mixed-up movement. Research has shown that such odd-impact activity can help build stronger bones and keep hip and spine fragility at bay. Strength training is an important part of any well-rounded fitness regimen.

Weight training plus other high-impact exercise is an excellent recipe for strong bones. One study showed that people participating in high-impact sports—such as volleyball, hurdling, squash, soccer, and speed skating—had higher bone density than those competing in weightlifting.

Another study showed that women who included jumping and weight lifting in their fitness program improved the density of their spines by about 2 percent compared to a control group. One study has shown that postmenopausal women who used the vibration platform for five minutes three times a week had 2 percent more spinal bone density compared to a group of control women who did not vibrate—and who actually lost about a half a percent of bone density in their spines.

These machines have gone mainstream, cropping up in gyms all over the country. While they are no substitute for good old-fashioned exercise, they could play a role in building bone density. Weight-bearing exercise is beneficial at every stage of life: childhood, adolescence, and adulthood.

The University of Michigan researchers found that as little as minutes of weight-bearing exercise, three days a week was sufficient for building bone density.

If you would like to learn more about bone density and weight-bearing exercise contact our team of orthopedic and sports medicine specialists or call us at Skip to main content Skip to header right navigation Skip to site footer Fort Worth — Mansfield — Decatur — Orthopedics Today Urgent Care Physical Therapy Fort Worth — Physical Therapy Willow Park Bone Density and Weight-Bearing Exercise.

Bone Health Our bones are a vital component of our health. Exercise and Bone Density Weight-bearing exercise has been shown to increase bone density and improve bone health. Exercises such as gymnastics and weightlifting have a high strain magnitude.

She was part of the first studies validating enzyme replacement therapy ERT as a Gaucher treatment. Still, she has osteoporosis that has resulted in repeated bone damage.

She has had eight hip replacements and a pelvic reconstruction—staying active all the while. To be sure about your bone health, the National Gaucher Foundation strongly advises having a Gaucher specialist—someone who truly understands the nuances of the disease—on your care team. And before you start an exercise program, talk to your Gaucher specialist about your unique situation.

Krupskas believes there is no substitute for working one-on-one with a trainer or physical therapist who understands your condition. Your exercise routine will vary based on whether you have skeletal involvement or joint replacements.

Working with an individual coach allows you to tailor your workout to your needs. Krupskas categorized those needs by how much Gaucher affects your mobility:. The best bone-strengthening activities are weight-bearing exercises. Weight-bearing exercises mean those where your feet touch the ground, such as walking and jogging.

These activities gently pressure the bones to encourage them to rebuild and become denser. You can perform the following bone-strengthening exercises while standing or sitting, depending on your level of mobility functioning. For seated exercises, Krupskas recommends a firm chair, like a dining room chair, not a couch.

Strength-training exercises are at the heart of building bone density. When you contract and tense the muscles, they pull on the bones. This tension. Canned goods or an eight- or ounce water bottle can be your weights. When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones, Krupskas says.

These exercises use mechanical resistance from weight-bearing, such as resistive bands or weights. Do three sets of 10 repetitions of these exercises, she suggests. Your core encompasses your stomach muscles, back muscles, and pelvic girdle.

Stretching is important to elongate the muscle fibers. There are many variations of stretches for the upper body and lower body, including the hamstrings and calf muscles, which can get very tight from sitting.

If you can get out of the house, a walk can offer a cardiovascular workout for your heart and lungs. If you have a gym setup available, you can exercise on the treadmill or an elliptical machine. If you need to stay home and have no aerobic equipment available, try gentle marching in place.

Set a timer for 30 seconds or 1 minute at a time. Krupskas cautions that people with skeletal problems or joint replacements should avoid YouTube or Zoom workouts, as they tend to be impersonal.

Those who have Gaucher disease can follow specialized video workouts such as Movement for Life, which was created by NGF and Krupskas. Krupskas include exercises designed for those who have low mobility as well as moderate to high mobility.

After a while, with high-impact activities, there is a possibility the prosthetic will loosen from the bone. In the long run, exercising to your capacity will be one of the most important things you can do for yourself. If any questions arise before you begin exercising, please do not hesitate to contact Krupskas.

It is important to take advantage of available resources to ensure you are set up for success to increase bone density.

Connect with Suzanna Krupskas today. Back Exercise is great for just about everyone. What Are Osteopenia and Osteoporosis? Osteopenia is when the bones lose some of their mineral content especially calcium. With a lower mineral content, bones become weak, and the chance of a fracture broken bone increases.

Osteoporosis is more severe and occurs when bones become more porous, making them likely to fracture easily. People with osteoporosis lose bone faster than they can grow new bone. Gaucher Disease and Osteoporosis Many people living with Gaucher disease develop osteoporosis.

Krupskas categorized those needs by how much Gaucher affects your mobility: Low mobility function: People with Gaucher-related skeletal effects may use a wheelchair or walk with an assistive device.

Mayo Clinic; Physical Activity Guidelines for Americans. Department of Health and Human Services. Accessed March 4, American College of Sports Medicine.

Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise.

Four types of exercise can improve your health and physical activity. National Institute on Aging. Real life benefits of exercise and physical activity. Brown LE, ed. Types of strength and power training.

In: Strength Training. Human Kinetics; Laskowski ER expert opinion. Mayo Clinic. March 11, Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle.

See also Core exercises Core-strength exercises Fitness ball exercises videos Isometric exercise Pregnancy exercises Strength training: How-to video collection Strength training for kids Weight training: Do's and don'ts of proper technique Show more related content.

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Price Transparency. Medical Professionals. Clinical Trials. The tugging and pushing on bone that occur during strength and power training provide the stress. The result is stronger, denser bones. Even weight-bearing aerobic exercise, like walking or running, can help your bones, but there are a couple of caveats.

Generally, higher-impact activities have a more pronounced effect on bone than lower impact aerobics. Velocity is also a factor; jogging or fast-paced aerobics will do more to strengthen bone than more leisurely movement.

And keep in mind that only those bones that bear the load of the exercise will benefit. For example, walking or running protects only the bones in your lower body, including your hips.

By contrast, a well-rounded strength training program that works out all the major muscle groups can benefit practically all of your bones.

Of particular interest, it targets bones of the hips, spine, and wrists, which, along with the ribs, are the sites most likely to fracture. Also, by enhancing strength and stability, resistance workouts reduce the likelihood of falls, which can lead to fractures.

To learn more about the benefits of strength training, buy Strength and Power Training for All Ages , a Special Health Report from Harvard Medical School.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

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