Physical Therapist Recommends 3 Moderate-Impact Exercises to Build Bone Strength
Updated
Updated · Fit and Well · Aug 16
Physical Therapist Recommends 3 Moderate-Impact Exercises to Build Bone Strength
3 articles · Updated · Fit and Well · Aug 16
Summary
Kelton Cullenberg highlighted three no-equipment moves—heel drops, skater jumps and jogging in place—as moderate-impact exercises that can strengthen bones in the legs, hips and spine.
Those exercises work by sending impact and quick directional forces through the body, prompting bone tissue to adapt by building density over time, he said.
Cullenberg advised 2 sets of 10 reps for each move, 3 to 4 times a week at first, then progressing to 3 sets and 5 to 7 sessions weekly as strength improves.
People with diagnosed osteoporosis or fragility-fracture history should get medical clearance first, and more advanced exercisers may need harder loading because bones adapt only to demands above their usual level.
He said the routine should continue for at least a few months and sit within a broader program that also includes progressive strength training a couple of days a week.