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Tips for Building Bone Strength

Women with weights

Patricia Spergl, MSN, RN, ANP-BC, Nurse Clinician at the Osteoporosis Prevention Center at HSS, offers the following advice about exercise and building bone strength:

  • Exercise recommendations for building bone strength are two-fold. One part focuses on weight-bearing activity, such as walking, running, elliptical trainer. Specific recommendations include 30 minutes of weight-bearing activity per day, 5 days per week.
  • The second part to help in building bone strength is strengthening exercises, which include weights and resistance bands. These strengthening exercises should be performed on both the upper and lower extremities twice weekly.
  • Balance exercises are important to help improve balance and to decrease the risk of falls. Balance exercises may be performed at home. In addition, many fitness centers may offer balance exercise programs, such as Tai Chi classes.
  • In addition, certain exercises may be contraindicated if a person has osteoporosis, due to increased fracture risk. It may be recommended for a patient with newly-diagnosed osteoporosis to have a physical therapy evaluation in order to advise the patient on appropriate and safe exercises.

Hospital for Special Surgery offers Tai Chi classes as well as an OsteoFitness class and Pilates for Better Bones. These workshop series are designed to guide patients with osteopenia or osteoporosis in appropriate exercises and to help build bone strength.

The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.