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]
Can exercise prevent osteoporosis?
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•Last Updated: May 16, 2025
Exercise — particularly weight-bearing activities like running, weight training, and high-impact aerobics — is effective in increasing bone mineral density and preventing osteoporosis, especially in adolescents and prepubertal girls. Gentle exercises can help maintain bone density, but swimming does not provide benefits for bone health.