An appropriate and well-designed exercise program is an excellent way to preserve and improve bone health. Not only does exercise increase BMD, but it also protects against falls/injuries through enhanced muscle strength, balance, and coordination. The exercises that are most beneficial for bone health vary somewhat depending on one’s age and comorbidities, but resistance training (like weight lifting),[1] plyometrics (like bodyweight jumps),[2] weight-bearing exercises (like running and stair climbing),[3] and activities that promote multidirectional loading of bone tissue (like playing sports)[4] are all effective for promoting bone health. Resistance training may be especially important for postmenopausal individuals and older adults who are at higher risk of osteoporosis.[1][5]
It is important to note that too much exercise may be detrimental to bone health. Excessive exercise without adequate recovery and nutrition may result in a condition known as relative energy deficiency in sport (RED-S), which is characterized by decreased bone mass.[6]