Part 1: Understanding Osteoporosis

Surprisingly, that response is incorrect. The correct answer was "false."

While we're all aware of the cardiovascular and aerobic benefits of walking, there is no evidence that an individual can increase bone density by pursuing this form of exercise. Walking is considered to be low impact and does not involve weight bearing, which is needed for prevention and treatment of osteoporosis. Exercises that use muscles against gravity or weight will help to build bone.

Load-bearing exercises such as jogging, step-aerobics and weight lifting are ideal for strengthening bones. These types of load-bearing exercises need to be performed at least 5 times per week, for 30 - 60 minutes, although the time can be broken up into smaller bouts of exercise throughout the day. Other activities for strengthening bones include dancing, hiking uphill and backpacking, basketball, tennis, stair-climbing or volleyball, high-impact aerobics, jumping rope or gymnastics. Walking can be pursued by individuals however, but to help their bones, they should wear a weighted vest or backpack as they walk. Or walkers should try to go up and down hills and/or add hand-held weights. All of these exercises must be done carefully, and balance training should be included to prevent falls.

According to the National Osteoporosis Foundation, resistance training using special machines in a gym or health club and weight lifting using free weights have been shown in research to increase muscle strength and maintain bone density. Keep in mind that individuals who already have osteoporosis need to consult a physician or physical therapist prior to pursuing any of these types of activities. These exercise recommendations should be adapted to the individual's age, lifestyle, strength and agility.