Can exercise prevent osteoporosis?

Mechanical loading of bone through weight-bearing exercise is one of the best ways to increase bone mineral density and therefore, exercise has been suggested to prevent and treat osteoporosis — but the type of exercise matters. Running, weight training, and high-impact aerobic exercise can increase bone mineral density in the hips and spine. Gentle, low-impact aerobic exercise and walking protect against further losses in bone mineral density, while swimming does not seem to have a beneficial effect.^[1] It appears that adolescents and prepubertal girls derive the greatest benefit from weight-bearing exercise when it comes to increasing their peak bone mass. Jumping, hopping, weight training, and high-impact exercise are the most effective forms of activity for increasing bone mineral density in most populations. In terms of duration, 2-4 exercise sessions per week lasting 30 minutes or less can be effective for maintaining and improving bone quality.^[2]