It is important to build your bone density as a teenager and young adult, to help your bone density reach its peak mass. This can be achieved through exercise and diet. The most effective exercise for your bones is a moderate to intense activity for extended periods of time. Regular and frequent physical activity is advisable. It is recommended, 30 minutes of exercise for 3 to 5 times a week. The best exercise for building strong healthy bones is weight bearing and resistance training. Weight-bearing exercise, including activities like netball, basketball, soccer, softball, tennis, weight lifting, rowing, aerobics, dancing and walking are all good. However, it is essential to combine them with resistance workouts for strength and balance.
A combination of weight bearing and resistance exercise is best for building strong healthy bones in people who have osteoporosis, combined with specific balance training to improve coordination and flexibility. Activities such as tai chi and yoga are great for balance, as they also strengthen muscles and help with coordination to prevent falls.
Make sure you exercise regularly and vary the types of activity, so you work different bones and muscles in your body. Weight bearing exercise only strengthens the bones you are using in the workout so you need to perform different activities regularly to protect all bones. Combine this with a diet high in calcium, see our Nutrition section to see if you are getting enough calcium in your diet alone.
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Osteoporosis Prevention 
