Fight osteoporosis with this simple, at-home workout by Michele Stanten, Prevention’s fitness editor
Gymnastics may be one of the best types of exercise for building bones. But you don’t have to qualify for the Olympic team to get the benefits.
Working with women from ages 30 to 45 years, researchers at Oregon State University’s Bone Research Laboratory in Corvallis have developed a program that may build bone better than walking or running.
The program consists of lower-body resistance and jumping exercises with a weighted vest. During a 12-month period, the workout increased bone density while also building muscle and decreasing fat.
“The 3% improvement in bone mass observed in this study translates into an estimated 15 to 20% reduction in hip fracture risk,” says Christine Snow, Ph.D., director of the laboratory.
In addition, the women who followed this program have increased their leg strength and leg power (helping them move and react quickly) and improved their balance, which can prevent falling, the leading cause of hip fractures. To start building bone, follow this workout: