How Exercise Protects You from Osteoporosis

Osteoporosis affects 10 million Americans, and research shows resistance training effectively builds bone density by creating mechanical stress that signals bone-building cells to strengthen skeletal structure

Weightlifting (80% to 85% of your 1 rep max) performed two to three times weekly produces the greatest bone density gains, while walking and swimming provide insufficient force for bone strengthening

Essential exercises include squats, deadlifts, incline pushups, hip rotations, and chair squats, progressing gradually in intensity while maintaining proper form to minimize injury risk

Blood flow restriction (BFR) training, also known as KAATSU in Japan, enhances bone formation markers even at low intensities, allowing effective muscle and bone strengthening without heavy weights or pain

Consistency matters most. Research shows that training for one year or more significantly improves bone mineral density, cortical thickness, and overall bone geometry across all ages and genders