Ive heard that weight bearing exercise prevents osteoporosis. What types of exercises are considered weight bearing?
There are two types of exercises that are important for building and maintaining healthy bones: resistance exercises and weight bearing exercises. Resistance exercise refers to the use of free weights or machines to strengthen the muscles and the bones to which they attach. Weight bearing refers to exercises in which your bones and muscles work against gravity. Jogging, walking, stair climbing and soccer are all examples of weight bearing exercises. Aerobic exercises such as swimming and bicycling are not considered weight bearing. Numerous research studies have shown that the effect of resistance exercise is relatively site specific to the muscles worked and the bones to which they attach. And, although aerobic weight bearing activity is important in maintaining overall health and healthy bone, resistance training seems to have a more potent impact on bone density. In particular, high intensity training methods (low reps) have the best effect.
